| Level: | Easy |
| Total: | 50 min |
| Prep: | 5 min |
| Cook: | 45 min |
| Yield: | 6 servings |
Ingredients
- 1/2 pound turkey breakfast sausage
- 1 1/2 cups 1-percent milk
- 1 1/2 cups water
- 3/4 cup quick-cooking grits
- 3/4 cup (3 ounces) shredded reduced-fat sharp cheddar
- 3 tablespoons minced fresh parsley leaves
- 1/4 teaspoon salt
- 1/4 teaspoon garlic powder
- 1/8 teaspoon black pepper
- Dash of ground red pepper
- 3 egg whites, room temperature
- Vegetable cooking spray
- 2 cups red bell pepper strips
Instructions
- Preheat oven to 375 degrees F.
- Cook sausage in a non-stick 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 thickened, 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 1/4 of the 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 for 25 minutes or until set and lightly browned.
- Coat a medium nonstick skillet with cooking spray and place over medium-high heat until hot. Add bell pepper, and saute 4 minutes or until tender; serve warm with grits.
Nutrition Facts
| Calories | 172 calorie |
| Total Fat | 6.9 grams |
| Saturated Fat | 3 grams |
| Cholesterol | 32 milligrams |
| Sodium | 714 milligrams |
| Carbohydrates | 13.3 grams |
| Dietary Fiber | 1.1 grams |
| Protein | 5.2 grams |
Reviews
I thought this was a better than good, reduced fat and calorie breakfast casserole. Plenty of flavor. I love the addition of the whipped egg whites…it provides extra protein and gives the grits a lighter, airier texture. I might try adding more next time for that reason. Instead of garnishing with just red pepper strips, I garnished with a rough chopped salsa of red bell pepper, cilantro, parsley, garlic, lemon juice, and red pepper flakes. Next time I’ll repeat that and add even more heat as in a jalapeño, Fresno, or Serrano chili.
I Like
This is a family favorite for summer breakfasts at the lake. I cheat, though, and use regular sausage. I have made it with only whipped egg whites, and have also beaten whole eggs and thrown them all in with delicious results.
Lots of flavor, fun to make, even kids liked it. You can even change it up to your teast. but sure you will like it just the way it is.
This is one of the best grits casseroles I’ve had, and I love that it is lighter than others. It’s a repeat in our house.
Just something you could get from any online site. Plus, it just wasn’t worth the trouble of trying to get egg whites to peak.