Nutritious Nibbles

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Breakfast Quiche

This is the time of year for houseguests, and when you have houseguests they'll need to be fed. Here's an easy brunch dish that's always a big hit and requested year after year. With a few modifications we've managed to keep all the great taste while minimizing the negative impact on your waistline and cholesterol. It can be assembled ahead of time and popped in the oven when everyone is ready to eat. Add chopped peppers and onions to boost nutrient content if desired. Serve with fresh fruit and hot muffins for a meal that will satisfy all your guests.

Ingredients:
1 lb turkey breakfast sausage links
1 cup hash browns or O'Brien hash browns
1 cup reduced fat shredded sharp cheddar cheese
1 egg + 1 cup egg substitute (or 1 1/4 cup egg substitute)
1/4 cup skim milk
2 tablespoons grated parmesan cheese, divided
1/4 teaspoon ground pepper
Salt to taste

Preparation:

Preheat oven to 375°. Spray a 9" pie plate or 10" quiche dish with cooking spray, set aside. Remove casings from sausage links. Brown in a nonstick skillet, crumbling sausage to cook evenly. Drain on paper towels to remove any excess fat. Spread cooked sausage in the bottom of the prepared dish; top with hash browns and cheddar cheese. Mix together egg, egg substitute, milk, 1 tablespoon of parmesan cheese, salt and pepper. Pour over sausage, potatoes and cheese, sprinkle remaining tablespoon of parmesan cheese on top. Bake 25-30 minutes or until eggs set. Cool, cut into 8 wedges.

Makes 8 servings

Nutrition Information Per Serving: 201 calories, 19 g protein, 5 g carbohydrate,10 g fat, 4 g saturated fat, 69 mg cholesterol, 255 mg sodium

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Easy Salads
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Breakfast Quiche Sweet Potato Pear Salad
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Grilled Peaches
Mixed Berry Salad with Mint
Asparagus with Curry Sauce
Quinoa Primavera with Chicken
Salmon with Peppers
Black Bean Tortilla Soup
Southwestern Spiced Walnuts
Traditional Gingersnaps
Mashed Sweet Potatoes
Apple Crisp
Southwest Wraps
Rice, Black Bean & Feta Salad
Summer Peach Cobbler
Asian-Flavored Turkey Burgers
Spinach Strawberry Salad with Grilled Chicken
Hummus and Pita Chips
Pear, Feta and Basil Salad
White Chicken Chili
Oven-Fried Sweet Potatoes