Non-stick cooking spray 1 (8-ounce) box, frozen soy-based sausage patties, cooked 1/2 cup fresh mushrooms, chopped 1/2 cup green onions, sliced with tops 2 medium tomatoes, chopped 1 cup shredded light cheddar cheese 1 1/4 cup reduced-fat baking mix 1 1/2 cup egg substitute 1 cup fat-free milk 1 teaspoon salt 1 teaspoon ground black pepper ½ -1 teaspoon dried oregano
1. Preheat oven to 350 degrees. Spray 9 x- 13 inch baking dish with non-stick cooking spray. 2. Cut sausage into small pieces and layer in dish. Sprinkle with mushrooms, onions and tomatoes. 3. In a medium bowl, combine cheese, baking mix, eggs, milk, salt, pepper and oregano. 4. Pour or sausage mixture. Bake uncovered for 30 minutes or until golden brown and set.
135 calories, 12g carbohydrate, 12g protein, 5.2g fat, 1.4g saturated fat, 3.7mg cholesterol, 2g dietary fiber, 577mg sodium Exchanges per serving: ½ starch, 2 very lean meat, ½ vegetable
Adapted recipe by Rachel Cly, RD, LD and Jennifer Parham, RD, LD
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