Breakfast Casserole

Note: This recipe is especially for teens who need a gluten-free diet. Teens who need a gluten-free diet must avoid foods that contain gluten, which is a type of protein found in many foods.

Prep time: 80 minutes

Ingredients:

  • nonstick cooking spray
  • 2 c. grated raw potatoes
  • 1/2 c. onion, chopped
  • 2 tbsp. margarine, melted
  • 3/4 c. cooked light ground sausage
  • 1/3 c. light cheddar cheese, shredded
  • 1/3 c. part-skim mozzarella cheese, shredded
  • 4 eggs
  • 6 egg whites
  • 1 tsp. dried basil
  • 1 tsp. dried oregano
  • 1/2 tsp. dried parsley

Directions:

Crust

  1. Preheat oven to 425 degrees Fahrenheit (218 degrees Celsius).
  2. Coat pan with nonstick cooking spray.
  3. Mix potatoes and chopped onion.
  4. Press potato mixture evenly over the bottom and sides of the pie pan.
  5. Pour margarine evenly over the potatoes.
  6. Bake for 30 minutes.

Filling

  1. Spread cooked sausage evenly over the crust.
  2. Sprinkle cheeses evenly over the sausage.
  3. In a separate bowl, beat eggs, egg whites, and spices.
  4. Pour egg mixture evenly over the cheeses.
  5. Lower oven temperature to 350 degrees Fahrenheit (176 degrees Celsius). Bake for 40 to 45 minutes or until the center is set and knife inserted comes out clean.

Serves: 6

Serving size: 1/6 of casserole

Nutritional analysis (per serving):

238 calories
19 g protein
13 g fat
5 g sat. fat
14 g carbohydrate
1 g fiber
171 mg cholesterol
423 mg sodium
164 mg calcium
1.1 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used. 

Variations and suggestions:

If you don't like sausage, use cooked ham. Instead of grating the potatoes yourself, you can substitute with frozen hash browns that you know are not coated with wheat flour.

Reviewed by: Allison Brinkley, RD, LD/N
Date reviewed: March 2009

Kids Health

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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