Cajun Breakfast Bake

Cajun Breakfast Bake

If you're looking for something different and a little bit special for breakfast, here it is. This is a great weekend breakfast and has great ingredients for flavour.

CAL P/SERVE
194
kJ P/SERVE
811
FAT P/SERVE
10.8g
CARBS P/SERVE
11.1g
PROTEIN P/SERVE
11.7g
SUGAR P/SERVE
5.1g
SODIUM P/SERVE
237g
FAT
%
4.5%
ENERGY RDI%
9.3%

This delicious Cajun Breakfast Bake recipe, which is amazing served on toast with baked beans, is easy to make and will keep you feeling full for hours.

Ingredients

  • 1 sausage or chorizo sausage
  • 1 tablespoon olive oil
  • 2 med mushrooms or 4 small, sliced
  • 1 small onion, sliced
  • 2 eggs
  • 3 egg whites
  • ½ cup low fat milk
  • 4 cherry tomatoes halved
  • 2 potatoes, coliban or new potatoes
  • ½ capsicum, red or green or both
  • Smoked paprika or Cajun Spice, ¼ teaspoon

Method

  1. Preheat oven to 180C (356F).
  2. Peirce potatoes with a skewer a few times and microwave for approx. 10 mins or until cooked. Take out, set aside to cool and cut into bite size pieces with skin on.
  3. In a fry pan, cook, set aside and when cooled cut into 8 pieces.
  4. In the same frypan, heat olive oil and fry onions and capsicum for 5 mins.  Now add seasoning, either paprika or Cajun spice, just a sprinkle of both.  Omit if you don’t like these.  Add mushrooms and keep cooking on low med heat for a further 3 mins, take off heat.
  5. Now you will need a small baking dish, approx. 6-7 cups in size.  Lay chopped potato on the base, spread the sausage on top, now the onion/capsicum mix.  Season with some salt and pepper to taste.
  6. In a bowl whisk the eggs and egg whites with the low fat milk.  Pour into dish evenly then place the halved tomato on top.
  7. Bake in oven for 40-50 mins.  Outside cooks quicker than centre so if still runny in the centre place under grill for 5-10 mins.
  8. Serve with Salt Reduced Baked Beans and 1 large slice toast per person.

Nutrition Table

Servings: 4 Serving size:237g
Average Serve Average 100g
Energy 811 kJ 342 kJ
  194 Cal 82 Cal
Protein 11.7 g 4.9 g
Fat, total 10.8 g 4.5 g
- Saturated 3.4 g 1.4 g
Carbohydrate 11.1 g 4.7 g
- Sugars 5.1 g 2.2 g
Sodium 237 mg 100 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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