Skinny Breakfast Casserole
½ pound bulk turkey sausage
½ (8 ounce) can reduced-fat crescent rolls
3 egg whites
1 cup 2% milk
¼ cup all-purpose baking mix (such as Bisquick®)
½ teaspoon ground mustard
½ teaspoon salt
¼ teaspoon ground black pepper
1 cup shredded sharp Cheddar cheese
1. Preheat the oven to 350 degrees F (175 degrees C).
2. Heat a large skillet over medium-high heat. Cook and stir turkey sausage in the hot skillet until browned and crumbly, 5 to 7 minutes.
3. Spray a 9-inch square baking dish with cooking spray and line with crescent rolls; place the triangles flat in the dish so they cover the whole bottom.
4. Bake in the preheated oven until just golden, 10 to 12 minutes.
5. Meanwhile, beat eggs, egg whites, milk, baking mix, mustard, salt, and pepper together in a bowl before adding Cheddar cheese.
6. Remove pan from the oven and let cool at least 5 minutes. Spread the browned sausage over the rolls and pour egg mixture over it al. Cover and refrigerate the unbaked casserole at least 8 hours to overnight.
7. In the morning, preheat the oven to 350 degrees F (175 degrees C).
8. Bake the casserole in the preheated oven until set, 40 to 60 minutes. Let cool before serving.
You can use the heart healthy or gluten free Bisquick options and skim milk but the recipe above is how I prefer to make it. I also use the spicy turkey sausage for some extra flavor.
Curried Butternut Squash Soup
1 butternut squash
1 tablespoon olive oil, or as needed
1 onion, chopped
1 shallot, minced
2 tablespoons curry powder, or more to taste
1 teaspoon ground turmeric
1 apple, cored and chopped
1 slice fresh ginger, minced
water to cover
1 (14 ounce) can coconut milk
salt to taste
1. Preheat oven to 350 degrees F (175 degrees C). Pierce butternut squash and place on a baking sheet.
2. Bake in the preheated oven until tender, about 45 minutes. Allow squash to cool until easily handled; cut in half, scoop the seeds, peel, and chop the flesh.
3. Heat olive oil in a skillet over medium heat; cook and stir onion and shallot until translucent, about 10 minutes. Add curry powder and turmeric and cook until evenly coated, about 2 minutes.
4. Mix squash, apple, and ginger into onion mixture; add enough water to cover. Bring liquid to a boil, reduce heat to medium-low, and simmer until squash and apples are softened, about 15 minutes. Mash soup using a potato masher or blend with an immersion blender until squash is broken up.
5. Mix coconut milk and salt into soup and simmer until heated through, about 3 minutes more.
2 tablespoons white wine
2 teaspoons olive oil
6 skinless, boneless chicken breast halves
3 cloves garlic, minced
½ cup diced onion
3 cups tomatoes, chopped
½ cup white wine
2 teaspoons chopped fresh thyme
1 tablespoon chopped fresh basil
½ cup kalamata olives
¼ cup chopped fresh parsley
salt and pepper to taste
1. Heat white wine and oil in a large skillet over medium heat. Add chicken and cook until golden, about 4 to 6 minutes on each side. Remove chicken from skillet and set aside.
2. Add garlic to pan drippings; sauté for 30 seconds. Add onion; cook and stir until onions are tender, about 3 minutes. Add tomatoes and bring to a boil. Reduce heat to low and add 1/2 cup white wine; simmer for 10 minutes. Add thyme and basil and simmer for 5 more minutes.
3. Return chicken to skillet, cover, and cook over low heat until the chicken is cooked through and no longer pink inside. Add olives and parsley; cook for 1 minute. Season with salt and pepper and serve.