Wednesday, January 02, 2013

Recipe for Chicken-Garlic Sausage, Kale, and Mozzarella Egg Bake

Chicken Sausage, Kale, and Mozzarella Baked with eggs.
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.)

Heat a little olive oil over medium high heat, and cook the sausage until it's nicely browned.

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.)

Layer the wilted kale over the sausage.

I'm a big fan of green onions, so I would use a lot of them but they're optional.

Sprinkle the green onions and cheese over the kale and pour over the beaten eggs.

Then take a fork and "stir" just until all the ingredients are coated with egg.

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.


Chicken-Garlic Sausage, Kale, and Mozzarella Egg Bake
(Makes 6-8 servings; recipe created by Kalyn.)

Ingredients:
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)

Instructions:
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.
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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

Nutritional Information?
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.)

Blogger Disclosure:
Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!
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17 comments:

Lydia (The Perfect Pantry) said...

Thanks for including one of my recipes. I'm a big fan of breakfast casseroles; I make them when I have guests, but most often for myself. Cook once on Monday, and have a casserole that lasts the entire week. I wish we had a Costco so I could find these sausages and the baby kale you're using in this recipe.

Joanne said...

I truly think that starting out the day with a good breakfast is the key to any weight loss plan! This sounds like a great way to start your day off right!

B+C's Mom said...

Looks yummy. Thank you! I love chicken sausage, but it's pricey, whereas chicken is cheap. Any ideas on making your own chicken sausage at home?

Kalyn Denny said...

Lydia, I love your breakfast casserole ideas! I agree, these are great to have in the fridge.

Thanks Joanne. Loved it.

B+C's Mom, I have never made sausage but I bet you could find a recipe on Google. I buy this sausage at Costco where I think it's about $12 for two packs of 8. I divide them into 4 servings and seal in my foodsaver and freeze.

Jen said...

This sounds delicious! Do you think I could substitute feta for the mozzarella? (my stomach & most cheeses don't get along, but feta is my friend, lol)

Kalyn Denny said...

Jen, I do think Feta would be good in this. The sausage is a little salty, so I would not add any salt (and use Salt-Free Spike if you can.)

thechiclifeblog said...

Thanks so much for the recipe shout-out!

I'm loving the look of your egg bake! I have recently been getting into sausage, and I always love kale. This looks like a fantastic start to the day! Yum! :)

Sparky said...

I love the idea of Breakfast Casseroles...because I just don't have time to make something like this in the morning! Is there a general rule about storing in refrigerator...how long do they keep and what's the best method to reheat?

Kalyn Denny said...

Sparky, this type of egg dish will keep in the refrigerator for at least a week (maybe longer, but mine is usually gone by then!) I just reheat for about 1-2 minutes in the microwave.

katiez said...

Egg dishes like this make great protein snacks for the hubs... He doesn't need to take insulin for protein, much easier. I, on the other hand, would love it for breakfast ;-)) Happy New Year!

Kalyn Denny said...

Hi Katie,
So glad it works for you both! And Happy New Year to you too!

Becky @ Project Domestication said...

I'm all over this. You had me at sausage and mozzarella! And who doesn't' love kale in egg bakes. :)

Kalyn Denny said...

Becky, so glad you like it. And yes, kale rocks.

Cyndi said...

Hello from an old "fan!" I am one of those who's starting the New Year with new commitment - who knows how long that will last? But at least I can TRY. I'm coming back to your blog as the source for many of the recipes I'll be using, and this morning your cottage cheese/egg/bacon/green onion "muffins" are in the oven. Thanks so much for being such a fabulous source for SBD recipes.

Kalyn Denny said...

Hi Cyndi! You and me both on the New Year's commitment. Good luck and hope you are doing well!

Sherry in Union, KY said...

I made this tidy and my husband said he would prefer spinach in place of kale. I used Emeril's Essence in place of Spike to avoid the MSG. Thanks for the recipe!

Kalyn Denny said...

Sherry, by all means, use whatever ingredients you prefer.

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