Healthy Brunch

Breakfast Casserole

Ingredients:

2 cups onion
1/2 cup mushrooms
1/2 cup medium green pepper
1/2 cup medium red pepper
optional: other vegetables like broccoli or squash
5 slices white bread, cut into cubes
6 oz. nonfat sharp cheddar cheese, grated finely for even melting
1 egg
6 egg whites
2-1/4 cups lowfat milk (1%)
1 Tbs. dry mustard powder
salt and pepper to taste

Preparation:

Sauté vegetables in a pan coated with nonstick spray. Line a casserole dish coated with nonstick spray and place bread cubes on top. Sprinkle on cheese. Distribute sautéed vegetables over bread and cheese. Beat egg and whites briskly, then add the milk. Mix well.

Add remaining ingredients and pour over bread mixture. Refrigerate overnight. Bake at 350 degrees for an hour. One serving is 1/6 of the casserole, and there are 189 calories and three grams of fat in it.

Turkey Sausage

Ingredients:

1/2 lb. ground turkey breast
1 Tbs. red onion, chopped finely
2 cloves garlic, minced
1/4 Tbs. sage
1/4 Tbs. thyme
1/8 Tbs. allspice
1/2 Tbs. salt
1/4 Tbs. cayenne pepper
1/4 Tbs. black pepper

Preparation:

Mix all ingredients. Scoop out a spoonful and place on a pan, then flatten. Sauté in a skillet coated with nonstick spray.

Serving size: 4 oz., 1.5 fat grams

Ingredients:

3 cups. raspberries
juice of one lime
sugar or sugar-substitute to taste

Preparation:

Combine ingredients in a blender until liquid. Pour sauce over orange sections in a compote glass.