Nutrition
By Nancy Adler
Yes, breakfast is that important. The first meal of the day kicks off metabolism for the day helping you to burn calories more efficiently. Eating a good breakfast early is linked to good health and better memory concentration . Eating breakfast lowers LDL levels, and may prevent diabetes, heart disease and being overweight. Breakfast is especially important for kids as they need those important nutrients and vitamins to manage their school day . It’s been proven that children who eat a good meal in the morning are less likely to be overweight and develop diabetes. Not many parents have the time to fuss early in the day so this casserole can be made ahead of time and stored in the refrigerator for a fast , nutritious meal anytime of day!
You may find my cookbook , “Nancy’s Recipes for Life “ at my Linwood office location or Capellas Oil and Vinegar Store .
Breakfast Casserole
Ingredients:
12 oz. light ( 50% less fat) breakfast sausage
1 tsp. Poultry seasoning
4 1/5 cups whole wheat bread crumbs
8oz . Shredded reduced fat sharp Cheddar Cheese
1 tsp. Mustard powder
2 large whole eggs
4 egg whites or 1/2 cup egg substitute
2 cups low fat milk
Directions :
Crumble sausage into medium nonstick skillet. Cook over medium heat until nicely browned, breaking up into bits with a spatula until it cooks. Sprinkle with poultry seasoning. Coat a 9×13 inch baking dish with canola cooking spray and set aside. Add sausage to a large bowl along with toasted bread squares, cheese, mustard powder and salt if desired . Add whole eggs and egg whites and milk to the mixing bowl and beat on medium low speed until smooth and completely blended. Drizzle egg – milk mixture over sausage and bread mixture . Stir to blend. Pour into the prepared baking dish; spread top evenly, cover with foil, then chill in the refrigerator for 8 hours overnight. Preheat oven 350° and bake, covered in foil for 45 minutes. Uncover and reduce the temperature to 325. Bake 20 minutes longer until set.
Serves 8
Nutritional info:
Amount per serving :
Calories 282.6
Total Fat. 11.7 grams
Carbohydrates 1.4 grams
Fiber 0.9 grams
Protein 26.3 grams
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900
Nancy is the Recipient of the Best of The Press 2020 Gold Award. You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
