8Ingredients
600Calories
55Minutes

Low in calories but high in flavor and protein, this casserole is a perfect healthy start to the day.

Ingredients

  • 1 scallions
  • 8 turkey sausage (links fully cooked, or chicken sausage)
  • 2 cups mixed vegetables (like broccoli, peppers, asparagus, spinach)
  • 1/2 cup plain greek yogurt
  • 16 egg whites
  • 6 ounces shredded mozzarella cheese (lite)
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper

Directions

  1. Preheat the oven to 350° F.
  2. Spray a 9x13” casserole dish with nonstick cooking spray.
  3. Mince the scallion and set aside. Finely chop the sausage and set aside. Finely dice the vegetables into 1/4” pieces.
  4. Place the vegetables in a large skillet. Set the skillet over medium-high heat, and pour in 1/4 cup of water. Bring the water to a low boil, and cook stirring occasionally, until the vegetables are tender and the water is completely evaporated. Set aside.
  5. Place the greek yogurt in a medium mixing bowl. Add the vegetables, and stir with a rubber spatula until they are coated in the yogurt.
  6. Place the egg whites in a large mixing bowl and whisk to loosen. Add the yogurt and vegetable mixture, sausage, scallion, shredded cheese, salt, and black pepper. Fold with a rubber spatula until the vegetables and cheeses are evenly distributed.
  7. Pour the mixture into the prepared casserole dish.
  8. Transfer the dish to the middle rack of the preheated oven.
  9. Bake the casserole for 40-45 minutes, until it is lightly golden brown on top and a toothpick inserted in the center comes out clean.
  10. Remove the pan from the oven. Allow the casserole to cool for at least ten minutes before serving.
  11. Cut the casserole into squares, or simply transfer to a plate with a large spoon. Serve.
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NutritionView more

600Calories
Sodium102%DV2450mg
Fat43%DV28g
Protein135%DV69g
Carbs4%DV13g
Fiber12%DV3g

PER SERVING *

Calories600Calories from Fat250
% DAILY VALUE*
Total Fat28g43%
Saturated Fat10g50%
Trans Fat
Cholesterol205mg68%
Sodium2450mg102%
Potassium1020mg29%
Protein69g135%
Calories from Fat250
% DAILY VALUE*
Total Carbohydrate13g4%
Dietary Fiber3g12%
Sugars2g4%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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