2 mild Italian sausages, casing removed (about 1/2 lb/250 g)
1/2 cup (125 mL) chopped shallots or onion
2 cloves garlic, minced
1/2 cup (125 mL) chopped softened* sun-dried tomatoes
4 tbsp (60 mL) fresh parsley, divided
1 can (385 mL) evaporated skim milk
2 cups (500 mL) shredded light mozzarella cheese, divided
Spray six 1-1/2 cup (375 mL) ramekins with cooking spray; set aside. Saute sausage meat n a non-stock skillet over medium heat until brown, about 8 minutes; drain. Wipe skillet clean and replace meat in skillet. Add shallots and garlic; saute for 3 minutes. Add sun-dried tomatoes and 2 tbsp (30 mL) parsley; cook for 1 minute. Spread sausage mixture in prepared ramekins. (Can be made a day ahead up to this point. Cover and refrigerate).
Whisk eggs and evaporated milk in a large bowl. Stir in 1-1/2 cups (375 mL) mozzarella cheese. Pour egg mixture over sausage mixture in ramekins. Sprinkle remaining parsley and cheese over egg mixture. Bake in a 375° (190°C) oven for 15-18 minutes or until a knife inserted into center comes out clean. Broil for about 2 minutes or until top is golden brown.
*Pour boiling water over sun-dried tomatoes; let stand 10 minutes; drain
Carbohydrate: 16 g
Protein: 29 g
Fat: 21 g