Ultimate Texas Brunch Casserole with Dallas Cowboys Cheerleader
FitMenCook
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
Calories 374
Protein 34g
Fat 20g
Carbs 12g
Total Time 35 minutes
Texas Breakfast Casserole Recipe
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Ingredients
Ingredients for 6 servings
- 1/2 tablespoon olive oil
- 1 tablespoon fresh garlic, minced
- 1/2 cup diced onions
- 1 green bell pepper, chopped (OR 1 Nopal cactus leaf, diced)
- 1 red bell pepper, chopped
- 6oz (170g) smoked turkey sausage, chopped
- 2 cups frozen shredded potato (hash browns), thawed
- 2 teaspoons cumin (OPTIONAL)
- 6 eggs
- 6 egg whites
- 4oz reduced fat milk (OR canned coconut milk)
- 1 cup shredded cheddar
- sea salt & pepper
Fruit Salad
- watermelon
- coconut
- blueberries
- mango
- mint
Steps
- Set oven temperature to 400F.
- Set a nonstick skillet on high heat. Once hot oil, onion, garlic and nopal cactus or green bell pepper. Continuously stir and cook the cactus until the edges are seared. Then add the red bell pepper and the sausage. Adjust the heat of the skillet in case ingredients are burning, and continue cooking until the edges of the sausage are seared, about 3 minutes. Remove from the heat.
- Spray an 8×5 baking dish with cooking spray (olive oil), then add the thawed hash browns. Spread them out so that it covers the dish. Add the sausage mix from the skillet and spread evenly. Sprinkle in the cumin (if using).
- Lightly beat eggs, egg whites and milk. Pour over the potato and sausage mix, then sprinkle cheese on top.
- Cover the baking dish with foil and bake for 30 minutes, or until the egg is cooked through. Remove the foil when there are about 5 minutes left in order to brown the top.
- Once it has finished baking, let the casserole rest for 5 – 10 minutes before slicing.
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Calories
374
Protein
34g
Fat
20g
Carbs
12g
Sodium
Fiber
2g
Sugar
4g