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Active Time:40 minsAdditional Time:50 minsTotal Time:1 hr 55 minsServings:8Yield:8 servingsJump to Nutrition Facts
Active Time:40 minsAdditional Time:50 minsTotal Time:1 hr 55 minsServings:8Yield:8 servings
Active Time:40 mins
Active Time:
40 mins
Additional Time:50 mins
Additional Time:
50 mins
Total Time:1 hr 55 mins
Total Time:
1 hr 55 mins
Servings:8
Servings:
8
Yield:8 servings
Yield:
8 servings
Jump to Nutrition Facts
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Ingredients
2poundssweet potatoes, peeled and cut into 3/4-inch pieces
2tablespoons plus 1 teaspoonextra-virgin olive oil, divided
6clovesgarlic, minced
½teaspoonKosher salt
1teaspoonground pepper, divided
6ounceslean turkey breakfast sausage
1cupchopped onion
1cupchopped red or green sweet pepper
4clovesgarlic, minced
1tablespoonwater
8eggs, lightly beaten
4egg whites
½cuplow-fat (1%) milk
½teaspoondry mustard
½teaspooncrushed red pepper
⅛teaspoonsalt
½cupcrumbled goat cheese (chèvre) (2 ounces)
2tablespoonschopped green onion
DirectionsPlace a 15x10-inch baking pan in oven. Preheat oven to 450 degrees Fahrenheit.In a large bowl combine sweet potatoes, 2 tablespoons olive oil, garlic, kosher salt and 1/2 teaspoon pepper. Carefully spread potatoes in heated pan. Roast 25 minutes or until tender and brown, stirring once after 10 minutes. Remove from oven and set aside.Reduce oven temperature to 350 degrees Fahrenheit. Coat a 4-qt. baking dish with cooking spray.In a 10-inch nonstick skillet, cook sausage over medium heat 5 to 7 minutes or until browned, breaking up meat as it cooks. Remove from skillet; drain off fat.In the same skillet, heat the remaining 1 teaspoon oil over medium-high. Add onion, sweet pepper and garlic; cook 6 to 8 minutes or until tender, stirring occasionally. Add the water, stirring to scrape up crusty brown bits. Add spinach; cook 2 minutes or until wilted. Stir in cooked sausage and 1 1/2 cups roasted sweet potatatoes (Reserve any remaing sweet potatoes for another use.)Transfer mixture to the prepared baking dish.In a large bowl combine eggs, egg whites, milk, dry mustard, crushed red pepper, the remaining 1/2 teaspoon ground pepper and salt. Pour over sausage mixture.Bake 35 to 40 minutes or until center is set (160 degrees Fahrenheit). Top with cheese and green onion. Let stand 15 minutes before serving.TipsTo make ahead: Prepare casserole a day ahead, refrigerate and bake right before serving. Remove casserole from refrigerator and let casserole stand 30 minutes before cooking.Originally appeared: Diabetic Living Magazine
Directions
Place a 15x10-inch baking pan in oven. Preheat oven to 450 degrees Fahrenheit.In a large bowl combine sweet potatoes, 2 tablespoons olive oil, garlic, kosher salt and 1/2 teaspoon pepper. Carefully spread potatoes in heated pan. Roast 25 minutes or until tender and brown, stirring once after 10 minutes. Remove from oven and set aside.Reduce oven temperature to 350 degrees Fahrenheit. Coat a 4-qt. baking dish with cooking spray.In a 10-inch nonstick skillet, cook sausage over medium heat 5 to 7 minutes or until browned, breaking up meat as it cooks. Remove from skillet; drain off fat.In the same skillet, heat the remaining 1 teaspoon oil over medium-high. Add onion, sweet pepper and garlic; cook 6 to 8 minutes or until tender, stirring occasionally. Add the water, stirring to scrape up crusty brown bits. Add spinach; cook 2 minutes or until wilted. Stir in cooked sausage and 1 1/2 cups roasted sweet potatatoes (Reserve any remaing sweet potatoes for another use.)Transfer mixture to the prepared baking dish.In a large bowl combine eggs, egg whites, milk, dry mustard, crushed red pepper, the remaining 1/2 teaspoon ground pepper and salt. Pour over sausage mixture.Bake 35 to 40 minutes or until center is set (160 degrees Fahrenheit). Top with cheese and green onion. Let stand 15 minutes before serving.TipsTo make ahead: Prepare casserole a day ahead, refrigerate and bake right before serving. Remove casserole from refrigerator and let casserole stand 30 minutes before cooking.
Place a 15x10-inch baking pan in oven. Preheat oven to 450 degrees Fahrenheit.
In a large bowl combine sweet potatoes, 2 tablespoons olive oil, garlic, kosher salt and 1/2 teaspoon pepper. Carefully spread potatoes in heated pan. Roast 25 minutes or until tender and brown, stirring once after 10 minutes. Remove from oven and set aside.
Reduce oven temperature to 350 degrees Fahrenheit. Coat a 4-qt. baking dish with cooking spray.
In a 10-inch nonstick skillet, cook sausage over medium heat 5 to 7 minutes or until browned, breaking up meat as it cooks. Remove from skillet; drain off fat.
In the same skillet, heat the remaining 1 teaspoon oil over medium-high. Add onion, sweet pepper and garlic; cook 6 to 8 minutes or until tender, stirring occasionally. Add the water, stirring to scrape up crusty brown bits. Add spinach; cook 2 minutes or until wilted. Stir in cooked sausage and 1 1/2 cups roasted sweet potatatoes (Reserve any remaing sweet potatoes for another use.)Transfer mixture to the prepared baking dish.
In a large bowl combine eggs, egg whites, milk, dry mustard, crushed red pepper, the remaining 1/2 teaspoon ground pepper and salt. Pour over sausage mixture.
Bake 35 to 40 minutes or until center is set (160 degrees Fahrenheit). Top with cheese and green onion. Let stand 15 minutes before serving.
Tips
To make ahead: Prepare casserole a day ahead, refrigerate and bake right before serving. Remove casserole from refrigerator and let casserole stand 30 minutes before cooking.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)219Calories11gFat12gCarbs17gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
