Frittatas make a quick supper, perfect for a busy weekday meal. You only need a few veg, sausage, or leftover meat and eggs, and you can have dinner ready in 15-20 minutes. A frittata is a thick Italian omelet. The secret is to cook it slowly for 10 minutes so that it becomes thick.
– Find fresh sliced ââonions in the produce section of the market.
– Find minced garlic in the produce section of the market.
– Use a non-stick pan with an oven-safe handle for the frittata.
– Prepare all the ingredients.
Buy: 1/4 pound Italian turkey sausage *, 1/2 pound russet or cooking potato, 1 bag of washed and ready-to-eat spinach, 1 package of sliced ââbaby bella mushrooms and 1 package of basil
Staples: olive oil, onion, minced garlic, eggs (7 needed), skim milk, salt and black peppercorns.
Recipe by Linda Gassenheimer
1/4 pound Italian turkey sausage *
1/2 pound russet or baked potatoes, cut into 1/2-inch cubes (about 1 1/2 cups)
2 cups washed spinach ready to eat
2 cups sliced ââbella mushrooms
Salt and freshly ground black pepper
Preheat the grill. Cut the sausage into 1/2-inch slices. Heat oil in a medium nonstick ovenproof skillet over medium-high heat. Add the potatoes and sautÃ© for 3 minutes. Add the sausage, onion and spinach and brown for 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to sautÃ© for 1 to 2 minutes. Meanwhile, whisk together the whole egg, egg whites and skim milk. Tear the basil into small pieces and add it to the egg mixture with a little salt and pepper to taste. Pour into the pan and stir the vegetables gently to make sure the egg mixture spreads throughout the pan. Press the sausages and vegetables into the egg mixture. Lower the heat to low and cook for 10 minutes. The frittata will be mostly cooked. Place the frittata under the grill to brown for 1 to 2 minutes. Watch to make sure the top doesn’t brown too much.
To serve, peel the frittata around the edges, cut in half and slide each half onto individual plates. Makes 2 servings.
Per serving: 420 calories, 140 calories from fat, 15 g fat, 3.5 g saturated fat, 6.5 g monounsaturated fat, 230 mg cholesterol, 35 g protein, 45 g carbohydrate, 6 g of dietary fiber, 10 g of sugars, 600 mg of sodium, 1600 mg of potassium, 430 mg of phosphorus.
Exchanges: 1 1/2 starch, 4 vegetables, 3 lean proteins, 1 fat.
* Turkey sausage (or Italian turkey sausage), containing per ounce: 44 calories, 2.3 g fat, 0.6 g saturated fat, 168 mg sodium
(From “Delicious One-Pot Dishes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from the American Diabetes Association. Gassenheimer’s latest book is “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals, âpublished by the American Diabetes Association. To order either book, call 1-800-232-6733 or www.shopdiabetes.org.)
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