Frittatas are not just for breakfast

October 23, 2013 

Frittatas make a quick supper, perfect for a busy weekday meal. All you need are a few vegetables, eggs and some sausage or leftover meat, and you can have dinner ready in 15 to 20 minutes.

A frittata is a thick Italian omelet or crustless quiche. The secret is to cook it slowly for 10 minutes so that it becomes thick.

Roasted Parmesan broccoli makes a quick side dish: Microwave 3/4 pound broccoli florets on high for 5 minutes. Place on a foil-lined baking sheet, toss with 1 teaspoon olive oil and season to taste with salt and pepper. Spread into a single layer, and place under the broiler with the frittata for 1 to 2 minutes. Sprinkle with Parmesan cheese.

HELPFUL HINTS

Tip: Use a nonstick skillet with an oven-proof handle for frittata.

Shortcup: If a microwave is not available, boil the broccoli for about 5 minutes before broiling.

Nutrition: This meal contains 547 calories per serving with 36 percent of calories from fat.

Wine tip: This frittata sounds like a nice brunch dish. I’d serve a bubbly Italian Prosecco or a Spanish cava.

To buy: 1/2 pound reduced-fat Italian turkey sausage, 1 package sliced baby bella mushrooms, 1 bunch fresh basil, 1/2 pound broccoli florets, 1 small piece Parmesan cheese.

Staples: Olive oil, onion, minced garlic, eggs, skim milk, salt, black peppercorns.

ITALIAN SAUSAGE FRITTATA

1/2 pound reduced-fat Italian turkey sausage

2 teaspoons olive oil

1 cup sliced onion

1 cup sliced baby bella mushrooms

1 teaspoon minced garlic

1 large whole egg

4 large egg whites

1/4 cup skim milk

1/2 cup fresh basil

Salt and freshly ground pepper

Heat broiler. Cut sausage into 1/2-inch slices. Heat oil in a medium, oven-proof, nonstick skillet over medium-high heat. Add the sausage and onion, and saute 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to saute 1 to 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.

Nutrition information per serving: 468 calories (35 percent from fat), 18.4 g fat (4.1 g saturated, 8.2 g monounsaturated), 191 mg cholesterol, 42.2 g protein, 33.5 g carbohydrates, 5.4 g fiber, 1060 mg sodium.

DINNER IN MINUTES recipe from C3

ITALIAN SAUSAGE FRITTATA

1/2 pound reduced-fat Italian turkey sausage

2 teaspoons olive oil

1 cup sliced onion

1 cup sliced baby bella mushrooms

1 teaspoon minced garlic

1 large whole egg

4 large egg whites

1/4 cup skim milk

1/2 cup fresh basil

Salt and ground pepper

Heat broiler. Cut sausage into 1/2-inch slices. Heat oil in a medium, oven-proof, nonstick skillet over medium-high heat. Add the sausage and onion, and saute 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to saute 1 to 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.

Nutrition information per serving: 468 calories (35 percent from fat), 18.4 g fat (4.1 g saturated, 8.2 g monounsaturated), 191 mg cholesterol, 42.2 g protein, 33.5 g carbohydrates, 5.4 g fiber, 1060 mg sodium.

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