You may know Krystal Keith as the singer of the sweet father/daughter wedding dance song, “Daddy Dance With Me,” which she wrote for her own wedding as a surprise for dad Toby Keith. Or maybe you know her from her official debut single, “Get Your Redneck On.” [Get it here!] But did you know she’s also super talented in the kitchen? Krystal’s been creating delicious meals from family recipes for years and featuring them in her blog, The Barnyard Bistro. But now she’s sharing some of them exclusively with Great American Country! Check back with us every Tuesday for a new recipe from Krystal.
“Every morning I try to make a fresh, healthy breakfast to kick-start the day for my husband and me,” says Krystal. “This is one of my favorite high-protein, low-calorie breakfasts to enjoy. It is also perfect when I’ve got house guests or when I know that my week will be too busy to prepare a healthy breakfast each and everyday. The hubs can’t just go hungry, right?”
2 cup egg whites
1 cup skim milk
2 cups turkey breakfast sausage, crumbled
1/4 cup Hormel “Real Bacon” 50% reduced fat
2/3 cup diced tomato
1/2 cup chopped pablano peppers
1/2 tsp salt
1/2 tsp pepper
1/2 cup shredded cheddar cheese, low fat
Whisk together the eggs, egg whites and milk for 1 minute. Mix in sausage, bacon, tomato and pablanos. Pour into a casserole dish and top with cheese. Cover with foil and bake for 20 minutes. Remove foil and bake until cheese begins to turn to a medium golden brown. The casserole may rise above the edges of the casserole dish, but it will fall back down because there’s no bread or flour in the mixture.
Casserole can be served immediately or refrigerated and re-heated for breakfast for the next few days.
Per Serving: 165 cals / 8g fat / 3g carbs / 20g protein
More recipes from Krystal: