American · Breakfast
Sausage and Egg Breakfast Casserole (Low-Calorie)
A baked breakfast casserole of lean ground pork sausage, whole eggs, skim milk, sautéed onion and bell pepper, plus a light scatter of cheddar. The mixture sets into a savoury, custardy slice seasoned with garlic and black pepper, served warm for a single portion.
$3
15 minsPrep
35 minsCook
50 minsTotal
EasyLevel
Nutrition per serving
328Calories
41.2gProtein
13.1gFat
7.8gCarbs
4.7gSugar
1.2gFiber
1158mgSodium
421mgChol
5gSat Fat
412mgPotassium
184mgCalcium
2.1mgIron
0.8mcgVitamin B12
18.5mgVitamin C
gluten-free
low-carb
protein-rich
low-calorie
low-calorie
Instructions
1
Prep
Heat the oven to 375°F, lightly oil a small baking dish, and finely dice the onion, bell pepper, and garlic.
2
Sauté
Cook the lean ground pork in a nonstick skillet over medium-high heat for 4 to 5 minutes, breaking it up, until no pink remains.
3
Sweat
Add olive oil, onion, bell pepper, and garlic to the skillet over medium heat, cooking 3 to 4 minutes until the onion softens and turns translucent.
4
Build
Whisk the eggs, skim milk, salt, and black pepper until frothy, then spread pork and vegetables in the dish and pour egg mixture over, scattering cheddar on top.
5
Plate
Bake at 375°F for 25 to 30 minutes until the centre is set and golden, rest 5 minutes, then slide onto a plate and serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g lean ground pork
- 44 large eggs
- 1/2 cup120ml skim milk
- 2/3 cup100g onion
- 2/3 cup100g bell pepper
- 1.4 oz40g cheddar cheese
- 2 tsp2 tsp olive oil
- 2 clove2 clove garlic
- 1/2 tsp1/2 tsp black pepper
- 1/2 tsp1/2 tsp salt
