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Breakfast Casserole

QUICK FACTS

  PREPARATION TIME
10 min (for 12 serves)

 
  COOKING TIME
35 min (for 12 serves)
  BREAKFAST
CASSEROLE
 

SUMMARY

 

Breakfast is the most important meal of the day for weight management because food energy is most efficiently used by the body earlier in the day. Skipping breakfast leads to an unhealthy metabolism and eventual weight gain.  A healthy breakfast energizes the metabolism and gives you fat burning energy essential for weight loss. 

INGREDIENTS

0.17 serve (0 g)
  sauce, tabasco
0.17 shake (0 g)
  salt
0.02 teaspoon (0 g)
  pepper, ground
0.08 onion (7 g)
  onion
0.11 cup (28 g)
  water
0.17 cup (14 g)
  capsicum, red, diced i/4 in. thick
0.25 cup, shredded (28 g)
  cheese
33 g
  potato, shredded
42 g
  pancake mix
0.50 egg (15 g)
  eggwhites
0.33 cup (87 g)
  milk, skim
0.25 fillet (37 g)
  chicken breast, boneless, baked
 

METHOD

1.  Preheat oven at 375 degrees F or 177 degrees C.

2.  Grease 9×13 pan.

3.  Layer first four ingredients in pan.  Add half of cheese over mix.

4.  Mix pancake mix, water, milk, egg whites, salt & pepper and sauce in a mixing bowl.

5.  Pour over mixture in pan.

6.  Sprinkle remaining cheese over pan.

7.  Bake 35 minutes. 

  NUTRITIONAL PANEL
Per Serve
Energy:
634.2 kJ  (151.6 kcal)
Protein:
28.1 g
Total Fat:
1.5 g
-Saturated:
0.5 g
-Mono-Unsaturated:
0.6 g
-Poly-Unsaturated:
0.3 g
Total Carbs:
22.0 g
-Complex Carbs:
13.1 g
-Sugar:
8.9 g
Fibre:
0.9 g
Water:
96.7 mL
Alcohol:
0.0 g
Cholesterol:
26.3 mg
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