I'm trying to be healthier and watching nutritional values. No, I'm not doing that number-crunching Weight Watchers thing. I applaud anyone who does (I hate math too much to calculate everything that I eat).
Instead, I found a hand program (mynetdiary.com) where I can input a recipe, yielding nutritional facts. This will be the first recipe that I blog that includes this information. From here on out, I plan to include this as part of my post.
Garlic Chicken Sausage & Egg Casserole
Ingredients:
1 Pkg. Trader Joe's Garlic Chicken Sausage (5 links, diced)
12 eggs
4 Garlic Cloves (peeled)
2.5c. Rocket Salad (chopped)
* you can sub dark leafy greens, such as kale or spinach
1 Small Bunch Parsley (chopped)
4 Tbsp Olive Oil
1c. Mushrooms (raw, chopped)
1/2c. White Onion (chopped)
1 Tsp Onion Powder
1 Tsp Red Pepper Flakes
1/3c. Low-fat Mexican Cheese Blend (shredded, optional)
Prep Time: 15 Minutes
Total Time: 35 Minutes
Servings: 9Nutritional breakdown (per serving; recipe makes 9 servings):
221 Calories
5g Carbs
15g Protein
1g Fiber
1g Sugar
Directions:
Pre-heat oven to 375°F
On medium, saute rocket salad with olive oil in saucer (about 2 minutes). Add diced chicken sausage, chopped garlic, and chopped onion. Simmer for about 5-6 minutes. Crack eggs in a big, separate bowl, whisk thoroughly. Add fresh, chopped parsley to eggs, onion powder, red pepper flakes and continuing to whisk.
Now, pour everything from your saucer into your bowl with whisked eggs and parsley. Mix lightly with a spoon.
Pour into a casserole dish. Baking times vary, but at least 25 minutes. For me, I used a 9x5 dish, so it took about 35 minutes. To tell if it's done, cut through the middle with a knife. If juice begins to flood the top of the dish, add another 5-10 minutes.
To garnish, we used a low-fat mexican cheese blend. Just a sprinkle.
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