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Cornmeal Sausage and Chile Casserole


Makes 6 servings


4 ounces uncooked turkey sausage breakfast links
1/2 cup diced onion
1 medium red bell pepper, diced
1 teaspoon ground cumin
1/2 to 1 teaspoon chili powder
1 cup fat-free reduced-sodium chicken broth
1/2 cup uncooked yellow cornmeal
3 egg whites
1 can (about 4 ounces) diced mild green chiles, drained
1/2 cup (2 ounces) shredded reduced-fat Cheddar cheese
3 eggs, beaten
1/2 cup salsa (optional)


  1. Heat large nonstick skillet over medium-high heat. Remove sausage from casings. Add sausage, onion and bell pepper to skillet. Cook about 5 minutes, stirring to break up meat, until sausage is no longer pink and vegetables are crisp-tender. Stir in cumin and chili powder; cook and stir 1 minute longer.
  2. Add broth to skillet; bring to a boil. Gradually add cornmeal; cook 1 minute, stirring constantly to break up lumps. Transfer mixture to large bowl; set aside to cool slightly.
  3. Preheat oven to 375?F. Spray 11 x 7-inch glass baking dish with nonstick cooking spray; set aside.
  4. Meanwhile, beat egg whites in small bowl with electric mixer on high speed until stiff peaks form. Stir chiles and cheese into cornmeal mixture. Stir in whole eggs. Gently fold one-quarter of beaten egg white into cornmeal mixture. Fold in remaining egg white. Spoon mixture into prepared dish.
  5. Bake 30 minutes or until center is set and edges are lightly browned. Remove from oven. Cool slightly. Cut into 6 pieces. Serve immediately with salsa, if desired.


You can find fresh turkey sausage in the fresh meat section of the grocery store.

Nutritional Information

Serving Size: 1 piece with 2 tablespoons salsa
Fiber 2 g
Carbohydrate 14 g
Cholesterol 126 mg
Saturated Fat 2 g
Total Fat 6 g
Calories from Fat 34 %
Calories 160
Protein 13 g
Sodium 469 mg

Dietary Exchange

Meat 1-1/2
Vegetable 1/2
Starch 1/2
Fat 1/2

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