Grits and Sausage Casserole

Makes 6 servings

ingredients

1/2 pound turkey breakfast sausage
1 1/2 cups 1% low-fat milk
1 1/2 cups water
3/4 cup quick-cooking grits
3/4 cup (3 ounces) shredded reduced-fat sharp cheddar cheese
3 tablespoons minced fresh parsley
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/8 teaspoon black pepper
Dash of ground red pepper
3 egg whites
Cooking spray
2 cups red bell pepper strips

directions

1
Cook sausage in a nonstick skillet over medium-high heat until browned, stirring to crumble. Drain and set aside.
2
Combine milk and water in a saucepan; bring to a boil over medium-high heat. Stir in grits; cover, reduce heat, and simmer 7 minutes or until thick, stirring frequently. Combine grits mixture, sausage, cheese, parsley, salt, garlic, and peppers in a large bowl; set aside.
3
Beat egg whites at high speed of a mixer until stiff peaks form. Gently stir one-fourth of egg whites into grits mixture; gently fold in remaining egg whites. Spoon mixture into a 1 1/2-quart casserole coated with cooking spray. Bake at 375° for 25 minutes or until set and lightly browned.
4
Place a medium nonstick skillet over medium-high heat until hot. Add bell pepper, and sauté 4 minutes or until tender; serve warm with grits.

notes

Nutritional Information Calories:172 (36% from fat) Fat:6.9g (sat 3g,mono 2.3g,poly 1g) Protein:15.2g Carbohydrate:13.3g Fiber:1.1g Cholesterol:32mg Iron:4.3mg Sodium:714mg Calcium:209mg

Source: Tammy