|Low-Fat Chicken-Garlic Sausage, Kale, Mozzarella, and just enough egg to hold it together!|
This new Chicken-Garlic Sausage, Kale, and Mozzarella Egg Bake is on the menu today for A Month of Daily Phase One Recipes, and starting the day out with a hearty breakfast like this is one guaranteed to make Phase One a little easier. For years I've been making South Beach Diet Friendly Breakfast Casseroles or Egg Muffins for breakfast, but for about six months now I've been liking "Egg Bakes" where there is proportionally more veggies, meat, and cheese, with just enough egg to hold it together. This recipe uses the Sabatino Chicken-Garlic Sausage that I've been raving about lately, and it was a delicious combination with the kale and mozzarella.
Cut the sausage into half lengthwise, and then into slices. (You can see the Sabatinos Chicken Sausage with Mozzarella, Artichokes and Garlic I used in this recipe, but any type of low-fat pre-cooked chicken sausage that has good flavor will work.)
Then put the browned sausage into a glass casserole dish that's about 9" x 12". (Spray the casserole dish with non-stick spray so it's easier to get it clean!)
I used this new brand of organic baby kale, which has regular green kale leaves that are a bit larger than the Baby Kale Mix that I often buy.
Use 4 cups of packed baby kale leaves (or sliced kale) for this recipe. Or if you really love kale, you can use a bit more.
In the same pan you used to brown the sausage, saute the kale over medium heat just until it wilts, about 2 minutes. (If you're not using baby kale you might need a minute or two longer.)
Bake at 375F/190C for 30-35 minutes, depending on how browned you like it. Serve hot, with a dollop of low-fat sour cream if desired.
(Makes 6-8 servings; recipe created by Kalyn.)
4 links (12 oz. total) reduced-fat pre-cooked chicken-garlic sausage (I used Sabatinos Chicken Sausage with Mozzarella, Artichokes and Garlic, but you can use any sausage with good flavor.)
1 tsp. + 1 tsp. olive oil
4 cups (packed) baby kale leaves (or you can use thinly sliced regular kale)
1/2 cup thinly sliced green onions (optional)
1 cup grated low-fat mozzarella
8 eggs, beaten
1 tsp. Spike Seasoning (more or less to taste, or use any type of all-purpose seasoning blend)
fresh ground black pepper to taste
low-fat sour cream for serving (optional)
Heat oven to 375F/190C. Spray a 9"x12" casserole dish with non-stick spray. (The dish can be slightly smaller too, which will give a thicker result.)
Cut the sausage in half lengthwise, and then slice into half-moons about 3/8 inch thick. Heat 1 teaspoon of olive oil in a large non-stick frying pan and cook the sausage until it's well-browned. Put browned sausage in the bottom of the casserole dish.
Put the second teaspoon of oil into the same pan and saute the baby kale just until it starts to wilt, about 2 minutes. (If you're not using baby kale this may take a minute or two longer.) Put the wilted kale over the sausage in the casserole dish. Sprinkle green onions and grated mozzarella over the kale, season with Spike and black pepper, and pour the eggs over. Use a fork to gently "stir" so that all the ingredients are coated with egg.
Bake 30-35 minutes, depending on how browned you like it. Serve hot, with a dollop of low-fat sour cream on top if desired.
South Beach Suggestions:
As long as it's made with low-fat chicken or turkey sausage (with less than 10% fat) and low-fat mozzarella, this type of egg dish is a great low-glycemic breakfast, lunch, or dinner dish for any phase of the South Beach Diet.
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.
Ten More Egg Bakes or Egg Casseroles for Phase One:
Egg Casserole with Italian Cheeses, Sun-Dried Tomato, and Fresh Herbs ~ The Perfect Pantry
Kale and Feta Breakfast Casserole ~ Kalyn's Kitchen
Veggie Egg Casserole ~ Budget Bytes
Swiss Chard, Mozzarella, and Feta Egg Bake ~ Kalyn's Kitchen
Baked Egg Breakfast Casserole with Mushrooms, Spinach and Salsa ~ Cookin' Canuck
Spinach and Mozzarella Egg Bake ~ Kalyn's Kitchen
Individual Spinach Cheddar Egg Bake ~ The Chic Life
Sausage, Mushrooms, and Feta Baked with Eggs ~ Kalyn's Kitchen
Egg White Breakfast Casserole with Sausage, Spinach, and Tomatoes ~ Andrea's Recipes
Breakfast Casserole with Mushrooms, Green Bell Peppers, and Feta ~ Kalyn's Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)
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