School Physicals & Immunizations: Our dedicated team of health care professionals is here to provide comprehensive school physicals and immunizations, tailored to meet all school requirements and keep your child safe and healthy. Schedule an appointment.
This breakfast casserole from our registered dietitians at the Texas Diabetes Institute is a healthy way to start any day.
Preparation Time: 20 min
Cook Time: 55 minutes
Number of Servings: 10
Serving Size: 1 cup
Ingredients
- 1 bell pepper, diced
- 1 small onion, diced
- 1 tsp salt
- 1 tsp pepper
- 1 tbsp chili powder
- 1 tbsp garlic powder
- 1 tsp cumin
- 1 lb, lean ground turkey
- 10oz can of no salt added Rotel or 1 cup fresh salsa
- 15 oz can of no salt added black beans, drained and rinsed
- 15 oz can of no salt added corn, drained
- 6 whole eggs plus 6 egg whites
- ¼ cup of non-fat milk
- 8 corn tortillas, cut into quarters
- 2 cups low-fat mozzarella cheese
- Cilantro, green onion, avocado & extra salsa for topping (optional)
Directions:
- Preheat oven to 375 degrees
- Sauté diced onions and bell peppers in a non-stick pan using spray oil for 2-3 minutes until soft. Add ground turkey and spices and cook for 5-7 minutes until browned and fully cooked. Turn off heat and set aside
- In a bowl, combine drained and rinsed black beans and corn with the Rotel or salsa, mix well until combined
- Spray a 9×13 inch pan with non-stick cooking spray
- Layer half the meat mixture, half the salsa/corn/bean mixture, ½ of the quartered tortillas and 1 cup of cheese. Repeat all the layers except for the cheese.
- In a bowl, combine eggs, egg whites and milk and whisk until combined
- Pour the egg mixture on top of the layers and top with remaining cheese.
- Bake for 45-55 minutes, or until middle stops jiggling or egg is set
- Serve warm with cilantro, green onions, avocado and extra salsa on top (toppings optional)
Nutrient Analysis:
Calories: 257
Fiber: 5g
Protein: 27g
Carbohydrates: 18g
Fat: 8g
Sodium: 513mg
By: Dahlia Gomez, MS, RD, LD, CDE
