Ingredients:

  • 1 tbsp Olive Oil, high quality
  • 1 medium Yellow Onion, finely chopped
  • 2 cloves Garlic, minced
  • 1 cup Pre-cooked, crumbled Chicken or Turkey Sausage
  • 10 oz Fresh Spinach, chopped
  • 1/2 cup Roasted Red Peppers, jarred, drained and chopped
  • 1/4 cup Sun-Dried Tomatoes, oil-packed, drained and chopped
  • 12 Large Eggs
  • 1/2 cup Skimmed Milk or Unsweetened Almond Milk
  • 1 tbsp Low-Sodium Chicken or Vegetable Stock
  • 1 tsp Dijon Mustard
  • 1/2 tsp Black Pepper, freshly ground
  • 1/4 tsp Sea Salt
  • 1/2 cup Low-Fat Crumbled Feta Cheese
  • 1/4 cup Grated Parmesan Cheese (optional)
  • Pinch of Paprika or Chilli Flakes

Instructions:

  1. Preheat oven to 375°F (190°C) and lightly grease a 9x13 inch baking dish.
  2. Heat olive oil in a large skillet over medium heat. Sauté the chopped onion until softened (about 5 minutes). Add minced garlic and cook for 1 minute until fragrant.
  3. Add the crumbled sausage/meat and cook until warmed through. Remove from the skillet and transfer the mixture to a large bowl.
  4. Add the fresh spinach to the skillet and cook until completely wilted. Transfer the wilted spinach to a paper towel and squeeze out all excess liquid. Add the squeezed spinach, roasted red peppers, and sun-dried tomatoes to the bowl with the sausage/onions. Mix well.
  5. Prepare the Custard: In a mixing bowl, whisk together the eggs, milk, chicken stock, Dijon mustard, pepper, and salt until well combined and slightly frothy.
  6. Spread the vegetable and sausage mixture evenly across the bottom of the prepared baking dish. Pour the egg custard mixture slowly and evenly over the vegetables, ensuring the mix is fully submerged. Gently shake the pan to settle the liquid.
  7. Sprinkle the feta and Parmesan cheese (if using) evenly over the top, finishing with a small sprinkle of paprika or chilli flakes.
  8. Bake for 40-45 minutes. The edges should be set and the centre should spring back lightly. The internal temperature must register 165°F (74°C).
  9. Remove the casserole from the oven and allow it to rest for 10 minutes before slicing into 8 portions and serving immediately, or cooling for meal prep.