Frittatas make a quick supper, perfect for a busy weekday meal. All you need are a few vegetables, some sausage or leftover meat and eggs and you can have dinner ready in 15 to 20 minutes.
A frittata is a thick Italian omelette or crustless quiche. The secret is to cook it slowly for 10 minutes so that it becomes thick. – The Miami Herald/McClatchy-Tribune Information Services
Linda Gassenheimer is the author, most recently, of Fast and Flavorful: Great Diabetes Meals from Market to Table. Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer.
225g reduced-fat Italian turkey sausage 2 tsp olive oil 1 cup sliced onion 1 cup sliced baby bella mushrooms (or other varieties) 1 tsp minced garlic 1 large whole egg 4 large egg whites ¼ cup skim milk ½ cup fresh basil Salt and freshly ground pepperMethod
Heat broiler. Cut sausage into 1.25cm slices.
Heat oil in a medium, oven-proof, nonstick skillet over medium-high heat. Add the sausage and onion and sauté 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to sauté 1-2 minutes.
Meanwhile, whisk egg with egg whites and milk. Tear basil into small pieces and add to egg mixture with a little salt and pepper. Pour into skillet and gently stir vegetables to make sure egg mixture spreads throughout the pan.
Press the sausage and vegetables into the egg mixture. Turn heat to low and cook 10 minutes. Frittata will be mostly cooked through. Place under broiler to brown 1 to 2 minutes. Watch to make sure top doesn’t brown too much.
To serve, loosen frittata around edges, cut in half, and slip each half onto individual plates.