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Grits-and-Sausage Casserole

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

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

Nutrition 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

How to Make It

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

  2. 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.

  3. 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.

  4. 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.