Breakfast Casserole with Turkey Sausage

• 4 g Olive oil (1 tsp)
• 90 g raw Turkey breakfast sausage (3.2 oz raw)
• 25 g raw Onion (0.9 oz raw)
• 50 g raw Bell pepper (1.8 oz raw)
• 30 g raw Baby spinach (1 cup raw)
• 45 g Whole-wheat bread (1.6 oz)
• 100 g (2 large eggs) Eggs
• 100 g raw (3 large egg whites) Egg whites
• 100 g Nonfat milk (⅓ cup)
• 4 g Dijon mustard (¾ tsp)
• 0.8 g Salt (⅛ tsp)
• 0.3 g Black pepper (⅛ tsp)
• 25 g Reduced-fat cheddar, grated (0.9 oz)

You'll need: Frying pan, Small baking dish, about 18 cm (7 inch), Bowl and whisk, Knife and board.

Method

1. Heat the oven and cube the bread

   Heat the oven to 180°C (350°F). Cut the bread into 2 cm (¾ inch) cubes and spread them in the baking dish.

   Slightly stale bread soaks up the egg best. If it's fresh, dry the cubes in the oven for 5 minutes.

2. Brown the sausage and vegetables

   Heat the olive oil in the pan over medium-high heat. Crumble in the sausage and cook for 4 minutes, until browned and cooked through to 74°C (165°F). Add the chopped onion and bell pepper for 2 minutes, then the spinach for 1 minute until wilted. Spoon it over the bread.

   Break the sausage into small crumbles as it browns so every bite has some.

3. Pour over the egg custard

   Whisk the eggs, egg whites, milk, mustard, salt and pepper until smooth. Pour over the bread and sausage, press down gently so the bread soaks, and scatter the cheddar on top.

   Press the bread under with a spoon so it all soaks. Dry cubes on top turn hard.

4. Bake until set

   Bake for 25–28 minutes, until the casserole is puffed, golden and the egg is fully set. A knife in the center should come out clean. Rest 5 minutes before cutting.

   A wobbly center means raw egg. Give it 3-minute extensions until it is firm.

Swaps

• Turkey breakfast sausage → Lean ham, diced, same weightSaltier and about 40 kcal fewer.
• Whole-wheat bread → Hash browns, 80 g, shredded potatoA crisper top and more potato flavor.