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
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)
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 gPer portion (457 g)% DRI
Energy133 kcal608 kcal30 %
Fat7 g31 g48 %
Fatty acids, total saturated2 g11 g56 %
Cholesterol74 mg338 mg113 %
Sodium109 mg497 mg21 %
Carbohydrate4 g17 g6 %
Sugars1 g7 gremove
Fiber1 g3 g13 %
Protein14 g66 gremove