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