Serving Size : 10
Vegetable oil spray
8 ounces reduced-fat smoked link sausage
2 tablespoons maple syrup
2 pounds frozen country-style hash browns (no oil added)
2 cups fat-free milk
Egg substitute equivalent to 6 eggs
2 slices fat-free or low-fat American cheese -- diced (2 ounces)
1/4 cup grated Parmesan cheese
1/2 teaspoon dry mustard
1/4 teaspoon pepper
2 tablespoons finely snipped green onion (green part only) optional
Preheat oven to 350 degrees F. Lightly spray a 13x9x2-inch baking pan
with vegetable oil spray. Heat a medium skillet over medium-high heat.
Sauté sausage for 3 to 4 minutes, or until browned, turning occasionally.
Wipe skillet with a paper towel. Add maple syrup and cook for one minute,
stirring to coat sausage. Arrange in a single layer in baking pan, then
top with hash browns. In a medium bowl, whisk together remaining ingredients
except green onion. Pour over hash browns.
Bake for one hour, or until
center is set. Sprinkle with green onion and let cool for at least 10
minutes before cutting into squares. If you prepare this casserole ahead
of time, cover it with plastic and refrigerate. Put the cold casserole
in a cold oven, set the thermostat to 350 degrees F., and bake for 1 hour
10 minutes to 1 hour 15 minutes. Proceed as above.
Calories 184, Protein 14 g,
Carbohydrates 25 g, Cholesterol 13 mg,
Total Fat 3 g-Sat. 1 g. Poly. 1 g. Mono. 1 g., Fiber 1 g, Sodium 463 mg
American Heart Association Cookbook)