Tag Archives: skim milk

Sausage and Cheddar Casserole

Easy to throw together and a very satisfying ‘bready’ dish. So if you’re in the mood for carbs – this is the one ! This makes a nice big try and really could easily be split into 8 servings so it’s a great breakfast for when you have overnight guests.

Sausage and Cheddar Casserole
Sausage and Cheddar Casserole

6 servings
368 calories per serving

12 oz. turkey breakfast sausage, crumbled
2 c 1 % low fat milk
2 C Egg Beaters
1 t dry mustard
¼ t salt
½ t pepper
¼ t cayenne pepper
3 large eggs
16 slices lite wheat bread
1 c shredded low fat sharp cheddar cheese
¼ t paprika

Preheat oven to 350 degrees. Heat a large skillet to medium high and spray the pan with Pam the add sausage and cook 5 minutes to brown it. Remove from skillet. Combine milk, egg beaters, mustard, salt, peppers and eggs and whisk until combined well. Take the crusts of the slices of bread and tear the bread into cubes and then mix with the sausage and cheese. Add to the milk mixture and then pour it all into a 9×13 baking dish sprayed with Pam. Sprinkle with paprika and bake 45 minutes or until set. Let stand 10 minutes before cutting and serving.

Creamy Chicken Soup

This is a filling, creamy soup packed with iron – get your Popeye on ! Serve with whole wheat garlic toast for a great lunch meal.

3 servings
262 calories per serving

4 oz. dry cheese tortellini
8 oz. fat free chicken broth
1 can reduced fat cream of chicken soup
5 oz. frozen chopped spinach, thawed
4 oz diced cooked chicken (Purdue Shortcuts strips save time here)
1 c skim milk
1 c water
Salt and pepper to taste

Boil water and cook tortellini according to instructions. Heat all other ingredients and bring to boil and heat thoroughly. Add tortellini. Heat for another few minutes.

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