Most casseroles include unhealthy fats from meat and cheese. Not this one! This roasted poblano and sausage casserole uses low-fat cheese, Greek yogurt, and lean meat. You’ll get all the protein you’d get from any other meaty casserole, but without the unhealthy fats. Even the topping provides nutrition, since it uses avocados and tomatoes. Avocados are nutritional powerhouses. They’re packed with omega-3 fatty acids, potassium, fiber, and vitamin K. Tomatoes are also full of nutrients, especially vitamin C.
This casserole isn’t only healthy—it’s also convenient. It freezes well, so you can make extras to keep on hand for busy nights. That way, you can come home from a long, hard day and not have to worry about cooking. You’ll have a hearty meal all ready for you!
Yields: 8 servings | Serving Size: 1 cup | Calories: 306 | Total Fat: 16g | Saturated Fat: 5g | Trans Fat: 0g | Cholesterol: 137mg | Sodium: 506mg | Carbohydrates: 19g | Fiber: 4g | Sugar: 3g | Protein: 22g | SmartPoints (Freestyle): 9
- 2 poblano peppers, cut in half length wise, seeds removed
- 1 tablespoon olive oil
- 1 pound lean ground turkey sausage, our recipe for sausage
- 1/4 cup yellow onion, diced
- 5 egg whites
- 4 eggs
- 1/2 cup skim milk
- 1/4 cup plain Greek yogurt
- 1 teaspoon Kosher salt
- 1/2 teaspoon black pepper
- 1 cup low-fat shredded cheddar cheese
- 4 cups shredded hash browns
- 1 avocado, peeled, pitted, and diced
- 1 cup tomato, diced
- 1/4 cup green onion, diced
- 1/4 teaspoon Kosher salt
- Preheat oven to high broil.
- Coat each pepper half with olive oil and place on a cookie sheet, skin side up. Place under the broiler for 10 to 15 minutes or until peppers are charred. Remove from oven, using tongs quickly place charred peppers in a small bowl, tightly cover with plastic wrap and set aside.
- Reduce preheated oven temperature to 350 degrees and lightly spray a 9x13-inch casserole dish with non stick spray.
- In a medium skillet, cook turkey sausage breaking up in to pieces as it cooks. When the sausage is about half cooked, add the onion and continue to cook until onion is translucent and no pink remains in sausage. Remove from stove, drain any excess fat, and allow to cool.
- While the sausage is cooling, remove peppers from bowl and scrape off the charred skin. Dice the pepper flesh into small cubes and stir into the sausage and onion mix.
- In a large bowl whisk together egg whites, eggs, milk, yogurt, salt, and pepper. Whisk until little to no yogurt clumps remain. Add sausage, pepper, and onion mix, cheese, and hash browns. Mix well and hash browns are completely coated in egg mix.
- Pour into casserole dish, cover with foil and bake for about 1 hour. Uncover and bake for an additional 10 to 15 minutes or until top begins to brown. Allow casserole to sit for 10 minutes before slicing and serving. Top with tomato avocado topping.
- Lightly mash the avocado. Add remaining ingredients and mix will. Serve on top of Roasted Poblano and Sausage Casserole
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