Vegetable sausage is easier to crumble if you microwave it at HIGH for 15 seconds.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.



Ingredient Checklist


Instructions Checklist
  • 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.


Cooking Light Superfast Suppers

Nutrition Facts

184 calories; calories from fat 29%; fat 5.9g; saturated fat 2.5g; mono fat 0.7g; poly fat 1.4g; protein 21g; carbohydrates 10.4g; fiber 3.2g; cholesterol 11mg; iron 3.7mg; sodium 588mg; calcium 154mg.