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Breakfast Casserole


  • Olive oil spray

  • 1/2 small yellow onion, diced (about 1/2 cup or 3 oz.)

  • 2 large white mushrooms, diced (a little more than 1/2 cup or about 2 oz.)

  • 3 oz. frozen broccoli, thawed and diced (about 1/2 cup)

  • 1 large, precooked chicken sausage (about 3 oz.), diced

  • 5 egg whites, whisked

  • 2 tbsp. low-fat feta cheese

  • 1 green onion, diced

  • 1/8tsp. sea salt

  • 1/8 tsp. black pepper


  1. Preheat oven to 350 degrees. Preheat nonstick skillet over high heat for one minute.

  2. Remove from heat, spray with olive oil spray, then return to stove. Add onions, and reduce heat to medium-high.

  3. Cook for 30 seconds, then add mushrooms, and cook for 30 more seconds. Add broccoli and sausage, cook for 30 to 60 seconds more. Let cool slightly.

  4. Spray six portions of a muffin tin with olive oil spray. Stir together egg whites, vegetable and sausage mixture, feta cheese, green onions, sea salt, and black pepper. Pour into six tins.

  5. Bake for 18 to 20 minutes or until casseroles are set.

Makes three servings. A serving is two individual casseroles. Each serving contains about 110 calories, 1.46 g fat (0.49 g saturated fat, 0 g trans fat), 19.9 mg cholesterol, 475 mg sodium, 9.56 g carbohydrates, 5.83 g sugar, 1 g fiber, and 14 g protein.



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