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.