DESCRIPTION OF GARDEN FRESH SAUSAGE AND VEGGIE CASSEROLE
Unveil the flavours of the Garden Fresh Sausage and Veggie Casserole, a delicious and nourishing start to any day. This hearty casserole combines lean turkey or chicken sausage with a medley of fresh vegetables and eggs, baked to perfection with a golden cheese topping. It’s an ideal dish for health-conscious individuals looking for a satisfying meal without the guilt. Perfect for a family breakfast, weekend brunch, or even as a dinner entree, this casserole is versatile and packed with protein and fibre.
RECIPE CATEGORY
- Breakfast
- Brunch
- Dinner
SERVING SIZE
8 servings
CUISINE
American
PREPARATION/TECHNIQUES
- Bake
OCCASION/HOLIDAY
- Family Reunion
- Weekend Breakfast
- Easter
- Backyard BBQ
SPECIAL CONSIDERATION/DIETARY CONCERNS
- Healthy
- High Fibre
- Low Fat
- Low Cholesterol
DISH TYPE
- Casserole / Gratin
INGREDIENTS FOR GARDEN FRESH SAUSAGE AND VEGGIE CASSEROLE
- 1 lb ground turkey or chicken sausage
- 1 Tbsp olive oil
- 1/2 cup onion, chopped
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 3 cups baby spinach, roughly chopped
- 2 green onions, chopped
- 12 eggs
- 1/3 cup half and half, or milk of choice
- 1/2 tsp salt
- 1/4 tsp pepper
- 1 tsp dried mustard
- 1 1/2 cups shredded sharp cheddar cheese, or cheese of choice
FULL NUTRITIONAL INFORMATION
- Calories: 290 per serving
- Protein: 23g
- Carbohydrates: 6g
- Fat: 19g
- Saturated Fat: 8g
- Cholesterol: 320mg
- Sodium: 670mg
- Fiber: 1g
- Sugar: 3g
PREPARATION FOR GARDEN FRESH SAUSAGE AND VEGGIE CASSEROLE
- Preheat the Oven: Heat your oven to 190°C (375°F).
- Cook the Sausage: In a large skillet, heat olive oil over medium heat. Add the sausage and cook until browned, breaking it into pieces.
- Sauté Vegetables: Add onions and bell peppers to the skillet, cooking until softened. Stir in the spinach and green onions until the spinach wilts.
- Whisk Eggs: In a large bowl, whisk together eggs, half and half, salt, pepper, and dried mustard.
- Layer Ingredients: In a greased baking dish, layer the sausage mixture. Pour the egg mixture over the sausage. Sprinkle with shredded cheese.
- Bake: Place in the oven and bake for 35-40 minutes, or until the eggs are set and the cheese is bubbly and golden.
- Serve: Let cool for a few minutes before serving. Garnish with additional green onions or fresh herbs if desired.
PREP TIME
20 minutes
COOKING TIME
40 minutes
TIPS FOR GARDEN FRESH SAUSAGE AND VEGGIE CASSEROLE
- Ingredient Prep: Chop all your vegetables beforehand to streamline the cooking process.
- Cheese Varieties: Experiment with different types of cheese like mozzarella or pepper jack for varied flavours.
- Cooking Eggs: Ensure the eggs do not overcook by checking the casserole regularly towards the end of baking.
- Serving Size: Cut the casserole into even portions to ensure consistent serving sizes.
- Reheating: For best results, reheat in the oven rather than the microwave to keep the texture intact.
- Spice It Up: Add a dash of cayenne pepper or chilli flakes for a spicier version.
VARIATIONS
- Veggie Swap: Use kale or Swiss chard instead of spinach for a different nutrient profile.
- Add Mushrooms: Incorporate mushrooms for an umami flavour and extra nutrients.
- Meat Choices: Swap turkey or chicken sausage with plant-based sausage for a vegetarian option.
PREPPING AND STORAGE GUIDE FOR GARDEN FRESH SAUSAGE AND VEGGIE CASSEROLE
- Refrigerator Storage: Keep in an airtight container in the refrigerator for up to 4 days.
- Freezing: Freeze individual servings in airtight containers for easy reheating. Thaw overnight in the refrigerator before reheating.