FitFitBanner Images

Recipes Recipes

Individual Brunch Casserole

Share on Tumblr

Recipe By Chef Jim Coleman
It’s fun to make individual servings for dinner, add a salad or soup and you’ve got a meal. Or, you can easily take these to school for lunch. Try vegetarian sausage and low fat cheeses to make this super-healthy. Also, try using reduced fat cottage cheese and sour cream – you won’t miss the fat!


  • ½ pound sausage raw
  • 1 tomato, chopped
  • 6 eggs
  • ½ cup flour
  • ½ teaspoon baking powder
  • 1 clove garlic, finely minced
  • 1 ear of uncooked corn, kernels removed (or ½ cup frozen, drained)
  • 8 oz. sour cream
  • 6 oz. cottage cheese
  • 1¼ cup grated cheddar
  • 1¼ cup Monterey Jack cheese
  • Salt & pepper to taste


    1. In a non-stick skillet over medium high heat, brown the sausage. Drain off excess fat and stir in tomatoes.
    2. In a mixing bowl, beat the eggs.
    3. Add the flour, baking powder, salt & pepper, garlic, fresh corn, sour cream and cottage cheese until well blended.
    4. Stir in the cheese and sausage.
    5. Spray 4 – 8 oz. Ramekins and evenly distribute the mixture in the ramekins.
    6. Bake in a preheated 375° oven for 30-35 minutes.
Photo by Flicker user rebecca anne / CC BY-NC 2.0

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.

Comments are closed.

Photo by Flicker user mollycakes / CC BY-NC 2.0

Move Over, Kale Chips! Kale Buds Are Here

By Lari Robling - April 18th, 2012

High Tunnel farming caught my eye because its extended growing season adds to the amount of local produce we get. While farm manager Aviva Asher was tidying up the winter crop to make way for spring, I discovered another benefit of local growing: use what you’ve got.

December 2014
« Jun    

Got a question for Fit? Want to submit your own "fit and fresh" recipe? Have a good story idea for us?

Contact us at

Get Healthy Philly is part of the Communities Putting Prevention to Work Initiative, a federal effort to: prevent and delay chronic disease, reduce risk factors, promote wellness in children and adults, and provide positive sustainable health change in our communities.

Food Fit Philly is part of Get Healthy Philly, a program that works to reduce and prevent obesity and related chronic diseases (like heart disease and diabetes) by increasing access to healthy foods that people can afford.

Your body needs help when it's time to quit. SmokeFree Philly is a program of the Philadelphia Department of Public Health that offers support and tools to help smokers quit. The goal of SmokeFree Philly is to: help people to quit smoking, stop people from starting to use tobacco, and reduce heart disease, cancer and other illnesses caused by smoking.