Grits-and-Sausage Casserole

Yield:

6 servings (serving size: 1 cup grits and 1/3 cup bell pepper)

Recipe from

Nutritional Information

Calories 172
Caloriesfromfat 36 %
Fat 6.9 g
Satfat 3 g
Monofat 2.3 g
Polyfat 1 g
Protein 15.2 g
Carbohydrate 13.3 g
Fiber 1.1 g
Cholesterol 32 mg
Iron 4.3 mg
Sodium 714 mg
Calcium 209 mg

Ingredients

1/2 pound turkey breakfast sausage
1 1/2 cups 1% low-fat milk
1 1/2 cups water
3/4 cup quick-cooking grits
3/4 cup (3 ounces) shredded reduced-fat sharp cheddar cheese
3 tablespoons minced fresh parsley
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/8 teaspoon black pepper
Dash of ground red pepper
3 egg whites
Cooking spray
2 cups red bell pepper strips

Preparation

Cook sausage in a nonstick skillet over medium-high heat until browned, stirring to crumble. Drain and set aside.

Combine milk and water in a saucepan; bring to a boil over medium-high heat. Stir in grits; cover, reduce heat, and simmer 7 minutes or until thick, stirring frequently. Combine grits mixture, sausage, cheese, parsley, salt, garlic, and peppers in a large bowl; set aside.

Beat egg whites at high speed of a mixer until stiff peaks form. Gently stir one-fourth of egg whites into grits mixture; gently fold in remaining egg whites. Spoon mixture into a 1 1/2-quart casserole coated with cooking spray. Bake at 375° for 25 minutes or until set and lightly browned.

Place a medium nonstick skillet over medium-high heat until hot. Add bell pepper, and sauté 4 minutes or until tender; serve warm with grits.

Note:

April 1995