Grits-and-Sausage Casserole

Gluten Free
Health score
12%
Grits-and-Sausage Casserole
45 min.
6
284kcal

Suggestions


Are you looking for a delicious and satisfying dish that brings comfort to your table? Look no further than this Grits-and-Sausage Casserole! Perfectly gluten-free and ready in just 45 minutes, this casserole is a delightful blend of flavors and textures that will please everyone at the dinner table.

Imagine the rich, creamy goodness of quick-cooking grits combined with savory turkey breakfast sausage, all topped with a sprinkle of reduced-fat sharp cheddar cheese. The addition of vibrant red bell peppers and fresh parsley not only enhances the flavor but also adds a pop of color to this mouthwatering dish. With each bite, you’ll experience a harmonious balance of protein, healthy fats, and just the right amount of spice, making it a fantastic option for lunch, dinner, or even as a hearty side dish.

This Grits-and-Sausage Casserole is not just a meal; it’s an experience that brings warmth and joy to your dining table. Whether you’re hosting a family gathering or simply treating yourself to a comforting meal, this recipe is sure to impress. So grab your apron and get ready to whip up a dish that’s as nutritious as it is delicious!

Ingredients

  • cups bell pepper red
  • 0.1 teaspoon pepper black
  •  egg whites 
  • tablespoons parsley fresh minced
  • 0.3 teaspoon garlic powder 
  • Dash ground pepper red
  • 1.5 cups milk 1% low-fat
  • 0.8 cup quick-cooking grits 
  • 0.3 teaspoon salt 
  • ounces sharp cheddar cheese shredded reduced-fat
  • 0.5 pound diestel breakfast sausage 
  • 1.5 cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • blender

Directions

  1. Cook sausage in a nonstick skillet over medium-high heat until browned, stirring to crumble.
  2. Drain and set aside.
  3. Combine milk and water in a saucepan; bring to a boil over medium-high heat. Stir in grits; cover, reduce heat, and simmer 7 minutes or until thick, stirring frequently.
  4. Combine grits mixture, sausage, cheese, parsley, salt, garlic, and peppers in a large bowl; set aside.
  5. Beat egg whites at high speed of a mixer until stiff peaks form. Gently stir one-fourth of egg whites into grits mixture; gently fold in remaining egg whites. Spoon mixture into a 1 1/2-quart casserole coated with cooking spray.
  6. Bake at 375 for 25 minutes or until set and lightly browned.
  7. Place a medium nonstick skillet over medium-high heat until hot.
  8. Add bell pepper, and saut 4 minutes or until tender; serve warm with grits.

Nutrition Facts

Calories284kcal
Protein20.58%
Fat49.63%
Carbs29.79%

Properties

Glycemic Index
31.33
Glycemic Load
0.75
Inflammation Score
-9
Nutrition Score
17.035652430161%

Flavonoids

Apigenin
4.31mg
Luteolin
0.32mg
Kaempferol
0.04mg
Myricetin
0.3mg
Quercetin
0.12mg

Nutrients percent of daily need

Calories:284.31kcal
14.22%
Fat:15.86g
24.39%
Saturated Fat:6.46g
40.39%
Carbohydrates:21.41g
7.14%
Net Carbohydrates:19.39g
7.05%
Sugar:5.37g
5.97%
Cholesterol:44.34mg
14.78%
Sodium:484.43mg
21.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.79g
29.58%
Vitamin C:66.51mg
80.62%
Vitamin A:2016.73IU
40.33%
Vitamin K:35.87µg
34.16%
Phosphorus:224.39mg
22.44%
Vitamin B2:0.36mg
21.34%
Calcium:188.13mg
18.81%
Vitamin B1:0.28mg
18.58%
Vitamin B6:0.36mg
18.02%
Vitamin B3:3.27mg
16.36%
Folate:59.59µg
14.9%
Vitamin B12:0.84µg
14.08%
Zinc:1.93mg
12.83%
Selenium:8.34µg
11.91%
Potassium:368.2mg
10.52%
Magnesium:34.66mg
8.67%
Vitamin D:1.23µg
8.17%
Fiber:2.02g
8.09%
Iron:1.46mg
8.09%
Vitamin B5:0.78mg
7.78%
Vitamin E:1mg
6.64%
Manganese:0.11mg
5.67%
Copper:0.08mg
3.81%
Source:My Recipes