Southwestern Breakfast Casserole

Health score
15%
Southwestern Breakfast Casserole
45 min.
8
334kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black
  • 10 ounce canned tomatoes diced green undrained canned
  • 8.5 ounce corn muffin mix 
  • ounce egg substitute 
  • 2.5 cups skim milk fat-free
  • teaspoon ground cumin 
  • ounces turkey sausage italian hot
  • ounces mild cheddar cheese shredded divided reduced-fat
  • cup onion chopped
  • cups sandwich bread white cubed ()

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • baking pan

Directions

  1. Prepare corn muffin mix according to package directions; cool. Crumble muffins into a large bowl; stir in bread. Set aside.
  2. Remove casings from sausage. Cook sausage and onion in a large nonstick skillet over medium heat until browned, stirring to crumble.
  3. Drain.
  4. Combine milk, cumin, pepper, tomatoes, and egg substitute; stir with a whisk until well-blended.
  5. Add sausage mixture; stir well. Stir into bread mixture. Spoon half of bread mixture into an 11 x 7-inch baking dish coated with cooking spray. Top with 1/2 cup cheese. Spoon remaining bread mixture over cheese. Cover and refrigerate 8 hours or overnight.
  6. Preheat oven to 35
  7. Bake casserole at 350 for 20 minutes or until set. Top with 1/2 cup cheese, and bake an additional 20 minutes or until set.
  8. Let stand 10 minutes before serving.

Nutrition Facts

Calories334kcal
Protein20.94%
Fat31.67%
Carbs47.39%

Properties

Glycemic Index
29.63
Glycemic Load
8.4
Inflammation Score
-6
Nutrition Score
17.238695849543%

Flavonoids

Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.06mg

Nutrients percent of daily need

Calories:334.09kcal
16.7%
Fat:11.82g
18.18%
Saturated Fat:4.82g
30.12%
Carbohydrates:39.79g
13.26%
Net Carbohydrates:36.15g
13.14%
Sugar:14.83g
16.48%
Cholesterol:32.1mg
10.7%
Sodium:818.18mg
35.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.58g
35.16%
Selenium:29.47µg
42.11%
Phosphorus:404.5mg
40.45%
Calcium:299.82mg
29.98%
Iron:5.3mg
29.43%
Vitamin B2:0.47mg
27.55%
Vitamin B1:0.35mg
23.51%
Vitamin B3:3.46mg
17.29%
Vitamin B6:0.33mg
16.62%
Folate:66.49µg
16.62%
Vitamin C:13.55mg
16.42%
Manganese:0.32mg
16.09%
Zinc:2.21mg
14.72%
Fiber:3.65g
14.59%
Vitamin B12:0.84µg
14%
Vitamin B5:1.39mg
13.87%
Potassium:446.7mg
12.76%
Magnesium:46.2mg
11.55%
Vitamin A:517.57IU
10.35%
Vitamin D:1.38µg
9.21%
Copper:0.17mg
8.28%
Vitamin E:1.1mg
7.32%
Vitamin K:3.96µg
3.77%
Source:My Recipes