Have brunch for dinner with a flavorful frittata

10/12/2013

Frittatas make a quick supper, perfect for a busy weekday meal. All you need are a few vegetables, some sausage or leftover meat, and eggs and you can have dinner ready in 15 to 20 minutes.

A frittata is a thick Italian omelet or crustless quiche. The secret is to cook it slowly for 10 minutes so that it becomes thick.

Roasted Parmesan Broccoli makes a quick side dish: Microwave ¾ pound broccoli florets on high 5 minutes. Place on a foil-lined baking sheet, toss with 1 teaspoon olive oil, and season to taste with salt and pepper. Spread into a single layer, and place under the broiler with the frittata for 1 to 2 minutes. Sprinkle with 1 tablespoon Parmesan cheese and serve.

This meal contains 547 calories per serving with 36 percent of calories from fat.

Italian Sausage Frittata

½ pound reduced-fat Italian turkey sausage

2 teaspoons olive oil

1 cup sliced onion

1 cup sliced baby bella mushrooms

1 teaspoon minced garlic

1 large whole egg

4 large egg whites

¼ cup skim milk

½ cup fresh basil

Salt and freshly ground pepper

Heat broiler. Cut sausage into ½-inch slices.

Heat oil in a medium, oven-proof, nonstick skillet over medium-high heat. Add the sausage and onion and sauté 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to sauté 1 to 2 minutes.

Meanwhile, whisk egg with egg whites and milk. Tear basil into small pieces and add to egg mixture with a little salt and pepper. Pour into skillet and gently stir vegetables to make sure egg mixture spreads throughout the pan.

Press the sausage and vegetables into the egg mixture. Turn heat to low and cook 10 minutes. Frittata will be mostly cooked through. Place under broiler to brown 1 to 2 minutes. Watch to make sure top doesn’t brown too much.

To serve, loosen frittata around edges, cut in half, and slip each half onto individual plates.

Per serving: 468 calories (35 percent from fat), 18.4 g fat (4.1 g saturated, 8.2 g monounsaturated), 191 mg cholesterol, 42.2 g protein, 33.5 g carbohydrates, 5.4 g fiber, 1060 mg sodium.