Country-Style Breakfast Casserole

Country-Style Breakfast Casserole


Vegetable oil spray

8 ounces reduced-fat smoked link sausage

2 tablespoons maple syrup

2 pounds frozen country-style hash browns (no oil added)

2 cups fat-free milk

Egg substitute equivalent to 6 eggs

2 slices fat-free or low-fat American cheese, diced (2 oz)

1/4 cup grated Parmesan cheese

1/2 teaspoon dry mustard

1/4 teaspoon pepper

2 tablespoons finely snipped green onions (optional)

Preheat oven to 350 F. Lightly spray a 13x9x2 baking pan with vegetable oil spray.

heart medium skillet over medium-high heat. Saut sausage for 3-4 minutes, or until browned, turning occasionally. Cut into bite-size pieces. Add maple syrup and cook for 1 minute, stirring to coat sausage. Arrange in a single layer in baking pan then top with hash browns.

In medium bowl, whisk together remaining ingredients except green onion. Pour over hash browns.

Bake for 1 hour, or until center is set. Sprinkle green onions and let cool for 10 minutes before serving.

Serves 10

Calories 184

Protein 14g

Carbohydrates 25g

Cholesterol 13mg

Total Fat 3 g

Fiber 1g

Sodium 463mg