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A frittata—a thick omelet—makes a quick supper. It is perfect for a busy weekday meal. All you need are a few vegetables, some sausage or leftover cooked meat, and eggs and you can have your meal ready in 15 to 20 minutes.
Nutrition Facts:
2 Servings
Serving Size
1/2 frittata
Amount per serving
Calories 420
Total Fat 15g
Saturated Fat 3.5g
Cholesterol 230mg
Sodium 600mg
Total Carbohydrate 45g
Dietary Fiber 6g
Total Sugars 10g
Protein 35g
Potassium 1600mg
Choices/Exchanges: 1 1/2 Starch, 4 Nonstarchy vegetable, 3 Lean protein, 1 Fat
Ingredients:
Italian turkey sausage 1/4 lbs
olive oil 2 tsp
russet or baking potatoes
(cut into 1/2-inch cubes (about 1 1/2 cups)) 1/2 lbs
onion(s) (sliced) 2 cup
ready-to-eat spinach (washed)
Directions:
Preheat the broiler. Cut the sausage into 1/2-inch slices.
Heat the oil in a medium, ovenproof, nonstick skillet over medium-high heat. Add the potatoes and sauté 3 minutes. Add the sausage, onion, and spinach and sauté 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to cook 1 to 2 minutes.
Meanwhile, whish the whole eggs, egg whites, and milk together. Tear the basil into small pieces and add to the egg mixture along with the black pepper.
Pour egg mixture into the skillet and gently stir vegetables to make sure the egg mixture spreads throughout the pan. Press the sausage and vegetables into the egg mixture. Turn the heat to low and cook 10 minutes. Frittata will be mostly cooked through.
Place the frittata under the broiler for 1 to 2 minutes to brown. Watch to make sure the top doesn’t brown too much.
To serve, loosen frittata around edges, cut in half, and slip each half onto an individual plate.
2 cup
sliced baby bella mushrooms
2 cup
garlic
(minced)
2 tsp
large eggs
2
large egg whites
5
milk
(non-fat)
1/4 cup
fresh basil
1/2 cup
freshly ground black pepper
1/4 tsp