Grits-and-Sausage Casserole

Yield: 6 servings (serving size: 1 cup grits and 1/3 cup bell pepper)
Source: Cooking Light Magazine, April 1995
Comments from a kitchen in AL: We really liked this casserole. I would like to use hot sausage or add more red pepper next time for more zip. The red bell pepper strips are a great addition on the side. This goes together fairly quickly for a breakfast casserole. You could also assemble it the night before.


1/2 pound turkey breakfast sausage
1 1/2 cups 1% low-fat milk
1 1/2 cups water
3/4 cup quick-cooking grits
3/4 cup (3 ounces) shredded reduced-fat sharp cheddar cheese
3 tablespoons minced fresh parsley
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/8 teaspoon black pepper
Dash of ground red pepper
3 egg whites
Cooking spray
2 cups red bell pepper strips


  1. Cook sausage in a nonstick skillet over medium-high heat until browned, stirring to crumble. Drain and set aside.
  2. Combine milk and water in a saucepan; bring to a boil over medium-high heat. Stir in grits; cover, reduce heat, and simmer 7 minutes or until thick, stirring frequently. Combine grits mixture, sausage, cheese, parsley, salt, garlic, and peppers in a large bowl; set aside.
  3. Beat egg whites at high speed of a mixer until stiff peaks form. Gently stir one-fourth of egg whites into grits mixture; gently fold in remaining egg whites. Spoon mixture into a 1 1/2-quart casserole coated with cooking spray. Bake at 375° for 25 minutes or until set and lightly browned.
  4. Place a medium nonstick skillet over medium-high heat until hot. Add bell pepper, and sauté 4 minutes or until tender; serve warm with grits.


Healthy Units: 4 per serving
CALORIES 172 (36% from fat); FAT 6.9g (sat 3g, mono 2.3g, poly 1g); PROTEIN 15.2g; CARB 13.3g; FIBER 1.1g; CHOL 32mg; IRON 4.3mg; SODIUM 714mg; CALC 209mg;

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