Larry North's Egg White Vegetable Casserole

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wfaa.com

Posted on April 6, 2010 at 8:30 AM

Larry North's egg white, vegetable casserole

Ingredients- 1 bag of frozen vegetables
                  1 package of ground turkey breast approximately 1 lb.
                  Additional veggies optional such as onions, peppers or mushrooms.
                  1 package of sliced or diced potatoes.
                  1 tablespoon of onion powder, 1 teaspoon of pepper, salt optional
                  1 block of Life Time fat free cheese (available at Whole Foods and select Albertsons
                     You can substitute with Kraft Fat Free Cheddar cheese
                  1 large carton of egg whites or egg beaters
 
Take one 10” by 24” glass casserole dish and line with Pam or thin layer of olive oil.
 
Step one- pour entire carton of egg whites into casserole dish.
Step two- separate the ground turkey into smaller pieces and place into casserole dish (uncooked)
Step three- add spices and frozen veggies and potatoes.
Step four- mix gently with your hands for a minute or two. Mix grated cheese or entire Kraft package either into mix or on top.
Step five- Place in pre-heated oven at 375 degrees for 40-45 minutes.
Step six- allow to cool down and cut into 6-8 servings.
 
Total calories- 1520
Total Fat grams- 10
Total Protein grams 180
 
Servings per casserole 8
 
One serving has less than 200 calories, 2.3 grams of fat and 20 grams of protein
 
To convert this into the Mexican version substitute peppers and onions and 1 lb of fajita chicken breast meat for ground turkey breasts, corn tortilla strip for potatoes, add Mexican seasoning.
 
 

 

 

 

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