Friday, June 13, 2014

Low Fat Egg Sausage Bread Breakfast Muffin

One of my family's traditions is brunch on Christmas day.  I always look forward to the brunch, specifically an egg casserole my aunt typically prepares. The casserole includes eggs, ground pork sausage, shredded cheddar cheese, white bread, and mustard.  After my aunt prepared the recipe this past year I decided I would try to make a healthier version of the recipe.

Well it has taken me 5 months to experiment with a healthier version.  We had some friends in town a few weeks ago for Memorial Day and I decided to prepare the recipe as part of my brunch menu. I hope to share the entire menu with you next week!  It was delicious if I must so say (but I am partial as I love brunch!).

Here are some ingredients I substituted to produce a healthier outcome:
  • Turkey sausage for pork sausage
  • Low fat cheese for whole milk cheese
  • Egg whites for whole eggs (only substituted a portion of the eggs)
  • Whole grain bread for white bread
The end result of the Low Fat Egg Sausage Bread Breakfast Muffin not disappoint!  The outcome was a flavorful and spongy (and portion controlled) egg muffin.  The key to the recipe is refrigerating the mixed ingredients overnight.  This process allows for the bread to fully absorb the egg and milk mixture. I will certainly continue to include this recipe for my upcoming brunch spreads!  

Your family's dietitian,
Kristen Smith
Egg Sausage Bread Breakfast Muffins
Prep Time: 4 hours
Cook Time: 15-20 minutes
Ingredients (12-18 muffins)
  • 1 pound bulk turkey sausage (ie. Jennios)
  • 6 eggs, large
  • 4 egg whites, large (or 2 large eggs)
  • 2 1/2 cup milk, 1% or skim
  • 1 teaspoon salt
  • 1 teaspoon ground mustard
  • 6 slices whole wheat (or white) bread, cut into 1/2-inch cubes
  • 3/4 - 1 cup low fat (made with skim or 2% milk) shredded Cheddar cheese
  • Foil muffin holders
1. Heat a large skillet over medium-high heat and stir in sausage; cook and stir until sausage is crumbly and no longer pink (about 10 minutes); drain and discard any excess grease.
2. Place muffin liners in a muffin pan (will need about 12-18 muffin liners)
3. Beat eggs in a large bowl; stir in milk, salt, and mustard; fold bread cubes, cheddar cheese, and sausage into egg mixture; spoon mixture into muffin liners about 2/3 full; cover and refrigerate for 8 hours or overnight (can also leave mixture in bowl until ready to cook)
4. Preheat oven to 350 degrees fahrenheit; remove muffin pan from the refrigerator 15 minutes before baking
5. Bake at 350 degrees Fahrenheit for about 15-20 minutes or until egg is no longer runny
Serving size: 1 muffin • Servings: 18 • Calories: 124.1 kcal • Protein: 10.9 g • Carbs: 10.9 g • Fat: 4.5 g • Fiber: 1.0 g • Sugar: 3.6 g • Sodium: 48.0.4 mg
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