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Egg Sausage Casserole
Recipes for casseroles & dishes can be indispensable when you're planning a big meal because a few ingredients can go a long ways.
Potato and Pork Frittata
Prep and Cook Time: 30 minutes
Yield: Makes 4 servings
Frozen fat free hash brown potatoes are a quick and easy source of complex carbohydrates without added fat. To eliminate 106 milligrams of cholesterol in this frittata, replace the whole eggs and egg whites with 1 cup of cholesterol free egg substitute.
Ingredients:
12
ounces (about 3 cups) frozen hash brown potatoes
1
teaspoon Cajun seasoning
4
egg whites
2
eggs
1/4
cup low-fat (1%) milk
1
teaspoon dry mustard
1/4
teaspoon black pepper
10
ounces (about 3 cups) frozen stir-fry vegetable blend
1/3
cup water
3/4
cup chopped cooked lean pork
1/2
cup (2 ounces) shredded Cheddar cheese
Preparation:
1.
Preheat oven to 400°F. Spray baking sheet with nonstick cooking spray. Spread potatoes on baking sheet; sprinkle with Cajun seasoning. Bake 15 minutes or until hot. Remove from oven. Reduce oven temperature to 350°F.
2.
Beat egg whites, eggs, milk, mustard and pepper in small bowl. Place vegetables and water in medium ovenproof nonstick skillet. Cook over medium heat 5 minutes or until vegetables are crisp-tender; drain.
3.
Add pork and potatoes to vegetables in skillet; stir lightly. Add egg mixture. Sprinkle with cheese. Cook over medium-low heat 5 minutes. Place skillet in 350°F oven and bake 5 minutes or until egg mixture is set and cheese is melted.
Nutritional Information:
| Serving Size: 1 wedge (1/4 of total recipe) | |
| Sodium | 258 mg |
| Protein | 22 g |
| Fiber | 2 g |
| Carbohydrate | 20 g |
| Cholesterol | 145 mg |
| Saturated Fat | 5 g |
| Total Fat | 11 g |
| Calories from Fat | 37 % |
| Calories | 268 |
Dietary Exchange:
| Fat | 1 |
| Meat | 2 |
| Starch | 1-1/2 |
This recipe appears in:
Eggs & Omelets
