Egg White Protein Into Beef Stew

This egg white goulash with sweet murphy crust is the perfect make-ahead breakfast! Packed with poly peptide and vegetables, information technology will keep you full all morning long!

Mornings are hectic around here. HECTIC. We live a little ways from school, so it's rise and smooth for my kiddos at 6:30am and we're out the door betwixt seven and 7:xv. This morning I had to practically drag Due east out of bed. I unremarkably get upwardly between 4:45 and v:15 to squeeze in a conditioning and some work. Breakfast is rushed, everything is rushed. Rushing is the price I pay for refusing to wake the kids upwards before 6:30am (considering we all know I'd pay for that afterward in the twenty-four hour period!).

Ben leaves super early for work – usually earlier 6:30am. And he comes home after 6pm every day, except when he has meetings/concerts/games, etc – which is two to three nights a week. Those nights he isn't home until 9:xxx or 10. And so, in case yous parents out there think your school principals don't put in the hours or work, let me assure you, they exercise. He's been known to work many a Saturday, also. Sometimes I wish he didn't have quite the work ethic he does so that maybe nosotros'd see him more ofttimes, but I know over 800 kids benefit from that work ethic so I put on my large girl pants and deal with the long hours here at home.

Some other affair I exercise to brand mornings easier is to prep breakfast on the weekends whenever possible. Sometimes it's pancakes, but lately I've been looooving this breakfast casserole. Information technology's packed full of poly peptide (turkey sausage! egg whites! cottage cheese!) and Ben and I both dearest information technology. It's inspired past Cookin' Canuck's version and we're obsessed with it. Dara'southward recipe uses russet potatoes instead of sweet potatoes, and while I love it both ways, Ben prefers information technology with sweet potatoes.

About this egg goulash

Shredded sugariness potatoes make up the chaff of this egg white goulash. Later on I pare and wash the potatoes, I use my nutrient processor with the shredding attachment and the job is washed in literally 30 seconds. If you don't have a food processor or you lot're in the mood for a conditioning, you could use a box grater (I take this i and have no complaints well-nigh it). A third alternative is your spiralizer if you lot accept i (I have this one – I've tried three and it'due south my favorite). I'd use the smallest blade then give the sweetness irish potato noodles a quick chop with your knife to shorten the noodles.

You could easily adapt this recipe to apply dissimilar vegetables or even a dissimilar blazon of meat (ham would be skilful!). You could also add together salary or turkey bacon. It would be great vegetarian as well, with actress vegetables. We love spinach, merely broccoli would be dandy too. I've made it with mushrooms and information technology comes out fantastic. The sky is the limit!

How to make this recipe

As e'er, you'll notice the complete printable recipe at the cease of this post. Here'southward the quick low-downwards:

1. Shred sweet potatoes, mix with olive oil; flavor with salt and pepper. Spread into a greased pan.
2. Prebake the crust a picayune while you lot make the filling.
3. Sauté sausage and vegetables and put the rest of the filling ingredients in a bowl: Eggs, egg whites, two types of cheese, milk. Mix the cooked sausage and vegetables into the egg mixture.
4. Pour the egg mixture over the pre-baked crust and popular in the oven. BAKE!
5. The only thing left to practice is enjoy it or air-condition it for tomorrow.

If y'all're not serving this correct away, make sure to pop it in the refrigerator and let it absurd down correct away. Look to cover it up until it's completely cooled, though, or you'll end up with a lot of moisture on acme of your egg white goulash, from steam gathering, cooling, and dripping.

PS: 26 grams of protein and 236 calories per serving. BOOM. Breakfast is SERVED!

Want to make it Paleo? Leave out the milk and cheese and it nonetheless tastes awesome!

More than make-alee breakfast ideas

• Pumpkin Breakfast Cookies with Muesli
• Banana Coconut Blender Pancakes
• Turkey Sausage and Broccoli Egg White Frittata Muffins
• Pan-Seared Oatmeal with Fresh Fruit
• Apple Spice Quinoa Pancakes
• Western Baked Omelet from Foodie with Family unit
• Chocolate Covered Strawberry Baked Oatmeal from The Cookie Rookie

Watch this brusque video to meet how to make this egg white casserole!

Did yous brand this? Be certain to exit a review below and tag me @rachelcooksblog on Facebook, Instagram, or Pinterest!

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This egg white casserole with sweet tater chaff is the perfect brand-ahead breakfast! Packed with protein and vegetables, it will go along you lot full all morn long!

• ▢ 1 pound sweet potatoes (near 2 medium sweet potatoes), peeled and shredded
• ▢ 2 tablespoons olive oil
• ▢ ane/4 teaspoon salt
• ▢ 1/2 teaspoon ground pepper
• ▢ 16 ounces lean turkey sausage
• ▢ ane scarlet bell pepper, diced
• ▢ 3 green onions, thinly sliced
• ▢ two cups tightly packed fresh baby spinach
• ▢ 2 large eggs
• ▢ 10 egg whites
• ▢ ⅓ cup skim milk
• ▢ 16 oz. low-fatty cottage cheese
• ▢ 1/two cup shredded Cheddar cheese

• Preheat the oven to 425° F. Lightly coat a 9×13-inch inch baking dish with cooking spray.

• In a medium-sized basin, toss the shredded sugariness potatoes with olive oil, salt and pepper.

• Transfer the potatoes to the prepared 9×xiii-inch baking dish, pressing downward into the bottom of the pan, and up the sides, if desired.

• Broil at 425°F for twenty minutes or until aureate brown on edges.

• Turn the oven heat downwards to 375°F.

• While the chaff cooks, cook turkey sausage in a large skillet over medium-high oestrus, breaking it up every bit it cooks. When it'due south nigh done, add bell pepper and green onions and go along to cook for 3-4 minutes or until bong peppers are tender. Add spinach and cook, stirring, until spinach is wilted, 1-ii minutes. Cool slightly.

• In a large bowl, whisk eggs with egg whites and skim milk. Stir in cottage cheese and cheddar cheese.

• Stir turkey sausage mixture into egg mixture until combined.

• When chaff has finished cooking, pour egg and sausage mixture over the chaff.

• Cook at 375°F for 45-55 minutes, or until eggs are set.

• Serve hot. If yous would similar to serve information technology later, cool in refrigerator, and then cover, and proceed stored in fridge. Reheat.

One fourth dimension I made this, I forgot to reduce the oven temperature to 375°F. Remainder bodacious, information technology still turned out fine! Just a petty crispier effectually the edges and on the superlative.

If your shredded potatoes seem to have a lot of moisture, use a paper towel or a lint-free towel to wring or blot out some of the excess liquid.

Serving: 1 of 12 , Calories: 203 kcal , Carbohydrates: 10 g , Poly peptide: 20 g , Fat: ix g , Saturated Fat: iii g , Polyunsaturated Fat: 5 g , Cholesterol: 72 mg , Sodium: 554 mg , Fiber: 1 one thousand , Sugar: iv thousand

This website provides judge nutrition information for convenience and every bit a courtesy only. Nutrition data is gathered primarily from the USDA Nutrient Composition Database, whenever bachelor, or otherwise other online calculators.

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Source: https://www.rachelcooks.com/egg-white-casserole-turkey-sausage/

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