Directions:
- Sute onion and pepper in oil until beginning to soften. Add sausage, and, when the sausage is beginning to brown, add the ham. Saute for several minutes more.
- Spray a casserole with non-stick spray, and layer 1/2 of the pepper/onion/meat mix in the bottom of the casserole. Top with 1/2 cup of the baking mix (low-fat bisquik) and 1/2 cup of cheese.
- Cover the cheese layer with the remaining pepper/onion/meat mix, and top with the remaining baking mix and cheese.
- In a large bowl, mix the egg substitute, milk, and spices. Pour the egg mixture over the layers in the casserole, and, with a knife, mix the casserole layers slightly to let the egg mixture penetrate all. At this point, the casserole can be covered to sit in the fridge overnight, or it can be baked immediately. (I prefer to let it sit; the flavors meld and improve).
- To bake: Preheat oven to 350 F and bake for 30-45 minutes, until set in the middle. Let cool before serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 157.1 Kcal (658 kJ) | ||
| Calories from fat | 70.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.85g | 12% | |
|---|---|---|---|
| Cholesterol | 29.51mg | 10% | |
| Sodium | 731.56mg | 30% | |
| Potassium | 203.87mg | 4% | |
| Total Carbs | 9.43g | 3% | |
| Sugars | 2.25g | 9% | |
| Dietary Fiber | 0.82g | 3% | |
| Protein | 12.31g | 25% | |
| Vitamin C | 10.1mg | 17% | |
| Iron | 0.8mg | 4% | |
| Calcium | 216.2mg | 22% | |
| Amount Per 100 g | |||
| Calories | 125.32 Kcal (525 kJ) | ||
| Calories from fat | 56.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.26g | 12% | |
|---|---|---|---|
| Cholesterol | 23.54mg | 10% | |
| Sodium | 583.54mg | 30% | |
| Potassium | 162.62mg | 4% | |
| Total Carbs | 7.52g | 3% | |
| Sugars | 1.79g | 9% | |
| Dietary Fiber | 0.65g | 3% | |
| Protein | 9.82g | 25% | |
| Vitamin C | 8.1mg | 17% | |
| Iron | 0.6mg | 4% | |
| Calcium | 172.5mg | 22% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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