Food For Fitness: Sausage, Kale, and Mozzarella Egg Bake

Tis the season for resolutions.  If yours includes trying new, healthy and delicious recipes, then you’ve hit the jackpot!  Try this amazing frittata for breakfast, lunch or dinner!  Sub the chicken sausage with your favorite veggie sausage if you wanna go meat free.  Enjoy!

reblogged from kalyn’s kitchen

Chicken-Garlic Sausage, Kale, and Mozzarella Egg Bake

Ingredients: sausage kale egg bake!
4 links (12 oz. total) reduced-fat pre-cooked chicken-garlic sausage
1 tsp. + 1 tsp. olive oil
4 cups (packed) baby kale leaves (or you can use thinly sliced regular kale)
1/2 cup thinly sliced green onions (optional)
1 cup grated low-fat mozzarella
8 eggs, beaten
1 tsp. Spike Seasoning (more or less to taste, or use any type of all-purpose seasoning blend)
fresh ground black pepper to taste
low-fat sour cream for serving (optional)

Method:

Heat oven to 375F/190C.  Spray a 9″x12″ casserole dish with non-stick spray.  (The dish can be slightly smaller too, which will give a thicker result.)

Cut the sausage in half lengthwise, and then slice into half-moons about 3/8 inch thick.  Heat 1 teaspoon of olive oil in a large non-stick frying pan and cook the sausage until it’s well-browned.  Put browned sausage in the bottom of the casserole dish.

Put the second teaspoon of oil into the same pan and saute the baby kale just until it starts to wilt, about 2 minutes.  (If you’re not using baby kale this may take a minute or two longer.)  Put the wilted kale over the sausage in the casserole dish.  Sprinkle green onions and grated mozzarella over the kale, season with Spike and black pepper, and pour the eggs over.  Use a fork to gently “stir” so that all the ingredients are coated with egg.

Bake 30-35 minutes, depending on how browned you like it.  Serve hot, with a dollop of low-fat sour cream on top if desired.