Low Fat Country-Style Breakfast Casserole

Vegetable oil spray
8 ounces reduced-fat smoked link sausage
2 tablespoons maple syrup
2 pounds frozen country-style hash browns (no oil added)
2 cups fat-free milk
Egg substitute equivalent to 6 eggs
2 slices fat-free or low-fat American cheese, diced (2 ounces)
1/4 cup grated Parmesean cheese
1/2 teaspoon dry mustard
1/4 teaspoon pepper
2 tablespoons finely snipped green onion (green part only) - optional

Preheat oven to 350 degrees F. Lightly spray a 13x9x2-inch baking pan with vegetable oil spray.

Heat a medium skillet over medium-high heat. Saute sausage for 3 to 4 minutes, or until browned, turning occasionally. Wipe skillet with a paper towel.

Add maple syrup and cook for one minute, stirring to coat sausage. Arrange in a single layer in baking pan, then top with hash browns.

In a medium bowl, whisk together remaining ingredients except green onion. Pour over hash browns.

Bake for one hour, or until center is set. Sprinkle with green onion and let cool for at least 10 minutes before cutting into squares.
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Cook's Tip:
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If you prepare this casserole ahead of time, cover it with plastic and refrigerate. Put the cold casserole in a cold oven, set the thermostat to 350 degrees F., and bake for 1 hour 10 minutes to 1 hour 15 minutes. Proceed as above.

Per Serving:
Calories 184
Protein 14 g
Carbohydrates 25 g
Cholesterol 13 mg
Total Fat 3 g
Sat. 1 g.
Poly. 1 g.
Mono. 1 g.
Fiber 1 g
Sodium 463 mg

Source: New American Heart Association Cookbook

AUTHOR: Filus