- 1 tablespoon olive or vegetable oil
- 1 red bell pepper, diced
- 1 cup diced onion
- 3 large egg whites
- 2 cups low-fat (1%) milk
- 9 small links (6 ounces) fully cooked chicken, apple, and maple breakfast sausage, thinly sliced
- 8 slices whole wheat or multigrain bread, cut into 1-inch squares
- 1/2 cup shredded low-fat sharp Cheddar cheese
Preheat oven to 350°F. Coat 11×7-inch baking dish or shallow casserole with nonstick cooking spray. Heat large skillet over medium heat until hot. Add oil, bell pepper, and onion. Cook 6 to 8 minutes or until vegetables are tender, stirring occasionally. Remove from heat; set aside.
Meanwhile, whisk together egg whites and milk in large bowl. Stir in sausage and bread; mix well. Add cooked vegetables; mix again. Transfer mixture to prepared baking dish, pressing down lightly. (At this point, dish may be covered and refrigerated up to 6 hours before baking.)
Bake, uncovered, 40 to 45 minutes or until puffed and center is set. Remove from oven. Sprinkle cheese over pudding. Return to oven; bake 2 minutes or until cheese melts slightly. Cut into 6 squares.
Yield: 6 servings.
Serving size: 1/6 of recipe.
Nutrition Facts Per Serving:
Calories: 224 calories, Carbohydrates: 23 g, Protein: 17 g, Fat: 7 g, Saturated Fat: 3 g, Cholesterol: 34 mg, Sodium: 489 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 2 Meat.
Copyright Diabetic Cooking.