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Lunch: Italian Sausage Frittata
Italian Sausage Frittata, October 2015
This recipe includes superfoods such as:
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1/4 lb Italian turkey sausage
2 tsp olive oil
1/2 lb russet or baking potatoes, cut into 1/2-inch cubes (about 1 1/2 cups)
2 cups sliced onion
2 cups washed, ready-to-eat spinach
2 cups sliced baby bella mushrooms
2 tsp minced garlic
2 large eggs
5 large egg whites
1/4 cup nonfat milk
1/2 cup fresh basil
1/4 tsp freshly ground black pepper
Instructions
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.
Choices: 1 1/2 Starch, 4 Nonstarchy Vegetable, 3 Lean Protein, 1 Fat
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 420 kcal | ||
| Fat 15 g | ||
| Carbohydrate 45 g | ||
| Protein 35 g | ||
| Cholesterol 230 mg | ||
| Saturated Fat 3.5 g | ||
| Sodium 600 mg | ||
| Sugar 10 g | ||
| Fiber 6 g | ||
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