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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