from-oxmoorhouse

Veggie Sausage-Cheddar Frittata

Veggie Sausage-Cheddar Frittata Photo: Oxmoor House

Ingredients

  • Cooking spray
  • 1 green bell pepper, chopped
  • 1 (8-ounce) package presliced mushrooms
  • 4 (1.3-ounce) frozen vegetable protein sausage patties, thawed and crumbled
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 cup egg substitute
  • 1/4 cup fat-free half-and-half
  • 1/2 cup (2 ounces) shredded reduced-fat sharp Cheddar cheese

Preparation


Preheat broiler.

Place a 12-inch ovenproof nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chopped bell pepper and mushrooms; sauté 3 minutes. Add sausage, salt, and pepper; reduce heat to medium-low, and cook 1 minute.

Combine egg substitute and half-and-half; carefully pour over sausage mixture. Cover and cook 6 minutes. (Frittata will be slightly moist on top.) Sprinkle with cheese.

Broil 1 to 2 minutes or until cheese melts. Cut into 8 wedges.


  • Prep Time:
  • Cook Time:

  • Vegetable sausage is easier to crumble if you microwave it at HIGH for 15 seconds.
  • Yield: 4 servings (serving size: 2 wedges)

Nutritional Information

Calories per serving: 184
Caloriesfromfat per serving: 29%
Fat per serving: 5.9g
Saturated fat per serving: 2.5g
Monounsaturated fat per serving: 0.7g
Polyunsaturated fat per serving: 1.4g
Protein per serving: 21g
Carbohydrate per serving: 10.4g
Fiber per serving: 3.2g
Cholesterol per serving: 11mg
Iron per serving: 3.7mg
Sodium per serving: 588mg
Calcium per serving: 154mg

Good to Know

Fritattas are a good way to get a variety of nutrients. Eggs and cheese are a great source of calcium and protein. Mix in veggies to get an antioxidant kick as well as fiber. Fat-free cheese is a healthy alternative, especially because there is fat in the eggs and sausage.
Cooking Light Superfast Suppers