Okay, we all know how that breakfast casseroles are more about technique and proportions than ingredients, so have fun with this and make a style that you and your family will love. I’m posting how I made the one pictured, but trust yourself and go nuts. My dish fits into the Athletic Training menu, lots of Omega-3 eggs, turkey sausage, a starch and some dairy to start the day. I served it with plain Greek yogurt sprinkled with a pinch of raw sugar and fresh cut fruit. An easy and tasty day to tackle the day with long-lasting energy.
Size: 8″ square casserole dish (I used a glass dish, if you prefer non-stick metal, please adjust the temperature and time accordingly)
8 Omega-3, cage free (please) eggs
1/3 c. low-fat breakfast sausage, turkey sausage or smoked kielbasa, chopped and brought to room temperature
1/2 c. shredded cheddar cheese
1 c. frozen shredded potatoes (or make your own, but use a low-starch potato if you can)
1/4 c.onion, chopped
2 Tbsp. red (or green, or yellow) pepper, chopped
1/4 c. fresh spinach
2 Tbsp. unsalted butter
1/2 tsp. white pepper
1/4 tsp. cayenne (can omit, but it adds a little sumptin-sumptin to the dish.
2 Tbsp. super skim milk
Preheat oven to 325 degrees and grease your casserole dish with butter, lard or crisco. Try not to use a spray, the eggs will still stick.
Bring the sausage (assuming it is precooked, if not, cook it slowly) and potatoes to room temperature as set aside. Pat the potatoes with a clean towel to remove any water or wetness.
Warm a saute pan to medium low-medium heat and melt the butter. Once melted and warm, cook the onion and green pepper until soft but not brown. Doing this step over a low heat retains the size and flavor of the vegetables. When almost done, remove from heat and put the vegetables on a plate to cool. If you add them to the egg and they are still hot, the egg will begin to cook around the veg and coat it with a thin layer of egg, you don’t want that to happen, trust me. In a separate skillet, cook
While the vegetables are cooking, crack your eggs in another bowl, add the milk and whisk just until your incorporate together. Try not to over beat the eggs, the eggs don’t like it and they will hold it against you by refusing to be fluffy and light. Stir in the spinach. When the onion/pepper mix is cool, add it to the eggs and stir again. Add the cayenne and white pepper and stir. Add the cheese, meat and potatoes, sir to disburse evenly and pour into your pre-greased casserole dish. Pop into the over for 35-45 minutes, or so. Watch the dish, when the top appears to be browning on top, remove from the oven and allow it to rest, the eggs will continue to cook a bit longer and become firm, so you want to do this as soon as you can, again to end up with a light dish. If the eggs overcook it will still be good, all is not lost.
You can also make this ahead, cover it with foil and put it in the refrigerator overnight. Just remove it from the refrigerator and allow to come to room temp before putting it in the oven to bake.