Name: High Protein Breakfast Casserole
Yield: 2739.6 grams
Ingredients: 1kg of turkey OR chicken mince; 2 sweet potato, diced (300 g); 5 large eggs (250 g); 10 egg whites or 330 g; 1 cup diced of mushroom (86 g); 1/3 cups of milk, (74 g); 1.25 cups, diced of cheese, cheddar (165 g); 1 tbsp of garlic, (8 g); 1 tbsp, Italian herbs (5 g); 1 large zucchini, chopped(323 g); 2 medium capsicums, chopped (238 g)

Ingredients

or1kg of turkey OR chicken mince

or2 sweet potato, diced (300 g)

or5 large eggs (250 g)

or10 egg whites or 330 g

or1 cup diced of mushroom (86 g)

or1/3 cups of milk, (74 g)

or1.25 cups, diced of cheese, cheddar (165 g)

or1 tbsp of garlic, (8 g)

or1 tbsp, Italian herbs (5 g)

or1 large zucchini, chopped(323 g)

or2 medium capsicums, chopped (238 g)

Preparation

Set oven to 200 degree Celsius

Dice raw sweet potatoes into small pieces and spread them out on a baking sheet. Bake them in the oven for about 15 minutes.

While the sweet potatoes are baking, prepare the mince and eggs. Set a (nonstick) skillet on medium-high heat and toss in mince. Add garlic and Italian seasoning to the skillet and chop and stir. Once the meat is completely cooked and no longer pink (about 6-8 minutes), remove it from the heat.

In a bowl beat together eggs, skim milk and a few pinches of sea salt & pepper.

In a large casserole dish (8×8) or individual baking tins, add the cooked mince, sweet potato, zucchini, mushrooms and capsicum. Finally, pour in the eggs and top with reduced fat cheddar.

Bake in the oven for about 25 minutes

Nutritional information

	Per 100 g	Per portion (457 g)	% DRI
Energy	133 kcal	608 kcal	30 %
Fat	7 g	31 g	48 %
Fatty acids, total saturated	2 g	11 g	56 %
Cholesterol	74 mg	338 mg	113 %
Sodium	109 mg	497 mg	21 %
Carbohydrate	4 g	17 g	6 %
Sugars	1 g	7 g
Fiber	1 g	3 g	13 %
Protein	14 g	66 g

Recipes ofStacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

High Protein Breakfast Casserole

Thursday, March 14, 2019