If you’re not familiar with a frittata, then you are in for a fabulous treat! Similar to an omelet, a frittata is an Italian dish made with eggs, vegetables, meat, and cheese. Loosely translated, the word frittata means “egg-cake.” Although you can fill a frittata with plenty of fattening ingredients, this one is healthy and vegetarian friendly. It’s made with vegetable protein sausage and egg substitute. To make it even healthier, try using fat-free cheese. You’ll love it!
Makes 4 servings (1 serving = 2 wedges)
Prep Time = 5 minutes
Cook Time = 11 minutes
1 green bell pepper, chopped
1 (8-ounce) package pre-sliced mushrooms
4 (1.3 ounce) frozen vegetable protein sausage patties, thawed and crumbled
1/8 tsp. salt
1/8 tsp. freshly ground black pepper
1 cup egg substitute
¼ cup fat-free half-and-half
½ cup (2 ounces) shredded reduced-fat sharp Cheddar cheese
1. Preheat the oven’s broiler.
2. Coat a 12-inch ovenproof nonstick skillet with cooking spray. Place on stove over medium-high heat.
3. Add mushrooms and chopped bell pepper. Sauté for 3 minutes. Next add sausage, along with salt and pepper. Reduce to medium-low heat; cook for 1 minute.
4. In a small bowl, combine half-and-half with egg substitute. Gently pour over vegetable sausage mixture. Cook for 6 minutes. Top of frittata should appear slightly moist. Remove from stove.
5. Sprinkle frittata with cheese. Place skillet in broiler for 1-2 minutes or until cheese is melted.
6. Cut into 8 equally sized wedges.
Serving Size: 2 wedges
Calories – 184
Fat – 5.9 g
Saturated Fat – 2.5 g
Monounsaturated fat – 0.7 g
Polyunsaturated fat – 1.4 g
Cholesterol – 11 mg
Sodium – 588 mg
Calcium – 154 mg
Iron – 3.7 mg
Carbohydrates – 10.4 g
Fiber – 3.2 g
Protein – 21 g
Photo: Flourishing Foodie