SPICY SAUSAGE & VEGETABLE FRITTATA, January, week 2
If you must know, this is just a fancy italian omelet and I will eat it for breakfast.
INGREDIENTS
1 tsp (1 Tbsp oil)
2 ounces, or two inches of Italian Sausage (8 oz Hot Italian Turkey Sausage, removed from casings (I am going to use what I bought last week and didn't use)
1/4 medium zucchini (1 medium zucchini, thinly sliced)
1/4 of a red bell pepper, use the rest in another recipe (1 large red or green bell pepper or 1/2 each diced)
1 large egg, I don't need two, I may use one egg and the white from another, (8 large eggs)
2 ounces, because I love mozzarella, shredded. (4 oz part-skim mozzarella, shredded (1 cup))
DIRECTIONS
Heat oil in a large nonstick skillet over medium heat. Add sausage zucchini and bell pepper and saute for a few minutes, unless you use actual italian sausage which is raw, then you should cook it first and then add the vegetables.
Whisk eggs in a large bowl until well combined. Stir in cheese. Pour over sausage mixture in skillet and stir gently to distribute eggs evenly.
Heat broiler. While broiler heats, cook frittata 4 to 6 minutes until set on bottom and sides (eggs will be runny in center)
Broil 4 to 6 inches from heat source 2 minutes or until firm in center. (If the skillet handle is plastic or wood, wrap it in a double layer of foil to protect from scorching.)
1 serving: 329 calories, 21g fat, saturated fat 6 g, cholesterol 488 mg, sodium 568 mg, total carbohydrates 5 g, dietary fiber 1 gram, protein 29 g. (4 servings)
If you must know, this is just a fancy italian omelet and I will eat it for breakfast.
INGREDIENTS
1 tsp (1 Tbsp oil)
2 ounces, or two inches of Italian Sausage (8 oz Hot Italian Turkey Sausage, removed from casings (I am going to use what I bought last week and didn't use)
1/4 medium zucchini (1 medium zucchini, thinly sliced)
1/4 of a red bell pepper, use the rest in another recipe (1 large red or green bell pepper or 1/2 each diced)
1 large egg, I don't need two, I may use one egg and the white from another, (8 large eggs)
2 ounces, because I love mozzarella, shredded. (4 oz part-skim mozzarella, shredded (1 cup))
DIRECTIONS
Heat oil in a large nonstick skillet over medium heat. Add sausage zucchini and bell pepper and saute for a few minutes, unless you use actual italian sausage which is raw, then you should cook it first and then add the vegetables.
Whisk eggs in a large bowl until well combined. Stir in cheese. Pour over sausage mixture in skillet and stir gently to distribute eggs evenly.
Heat broiler. While broiler heats, cook frittata 4 to 6 minutes until set on bottom and sides (eggs will be runny in center)
Broil 4 to 6 inches from heat source 2 minutes or until firm in center. (If the skillet handle is plastic or wood, wrap it in a double layer of foil to protect from scorching.)
1 serving: 329 calories, 21g fat, saturated fat 6 g, cholesterol 488 mg, sodium 568 mg, total carbohydrates 5 g, dietary fiber 1 gram, protein 29 g. (4 servings)
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