Sweet Sausage, Sweet Pepper Frittata
Ingredients
- 1 tsp canola oil 5 mL
- 2 chicken and apple sausages (3 oz/90 g each), casing removed
- 1 cup chopped red bell pepper 250 mL
- 2 large whole eggs
- 4 large egg whites
- 1/4 cup 1% milk 60 mL
- 1 tsp red pepper flakes 5 mL
- 1/8 tsp salt 0.5 mL
- 4 cups fresh arugula1 L
- 1/4 cup diced red onion 60 mL
- 1 Tbsp canola oil 15 mL
- 1 Tbsp red wine vinegar 15 mL
- 1/8 tsp salt 0.5 mL
- 1/8 tsp ground black pepper 0.5 mL
Instructions
- 1. In medium nonstick skillet, heat 1 tsp (5 mL) canola oil over medium heat, cook sausage and peppers 10-12 minutes or until beginning to brown on edges, stirring occasionally.
- 2. In medium bowl, whisk together eggs, egg whites, milk, red pepper flakes and 1/8 tsp (0.5 mL) salt. Pour over sausage mixture, reduce heat to medium low, cover and cook 8-10 minutes or until just set. Remove from heat. Cut into four pieces.
- 3. In medium bowl, combine arugula, onion, 1 Tbsp (15 mL) canola oil, vinegar, 1/8 tsp (0.5 mL) salt and pepper. Toss gently until well coated. Serve over or under frittata wedges.
Yield
4 servings (one 9-inch/23-cm frittata) and 4 cups (1L) arugula mixture
serving size
1/4 frittata and 1 cup (250 mL) arugula mixture
nutritional analysis
Per Serving
| Calories | 190 |
| Total Fat | 10 g |
| Saturated Fat | 2 g |
| Cholesterol | 125 mg |
| Carbohydrates | 10 g |
| Fiber | 1 g |
| Protein | 16 g |
| Sodium | 490 mg |
