Italian Sausage Frittata

Updated: Jun 14




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8 whole eggs 4 egg whites 3 Organic chicken or turkey hot Italian sausages (may use mild), 12 oz. 3 small Yukon Gold potatoes, diced with skins on 1 medium onion, chopped 5 garlic cloves, minced 1 zucchini, chopped 1 red pepper, chopped 1 cup of chopped mushrooms, such as cremini, shitake or portabello 1/2 Mixed lettuce clamshell (3.5 oz.) or 1 head of chopped greens 1 Tablespoons Dijon mustard 1 Tablespoons low fat milk or chicken broth Fresh ground pepper 1 teaspoon organic extra virgin coconut oil

DIRECTIONS

  1. Chop potatoes. Spread potatoes on cookie sheet and place in oven set at 425 degrees to cook for 20 minutes.

  2. Remove skins on sausages and place in large skillet with coconut oil. Crumble and sauté on medium heat until cooked through.

  3. Add chopped onion, stir, and cook for two to three minutes.

  4. Add pepper, garlic and zucchini, stir, and cook for two more minutes.

  5. Shut off burner, add potatoes, cover and set aside.

  6. Lightly grease 9 X 13 baking dish.

  7. Add sausage and vegetable mixture to baking dish and spread evenly.

  8. Coarsely chop lettuce and add to top of vegetable mixture.

  9. Place 12 whole eggs and 8 egg whites in large mixing bowl. Add Dijon mustard, broth and ground pepper. Stir well with whisk and slowly pour over vegetable mixture.

  10. Cover and bake at 350 degrees for 35 to 40 minutes, or until eggs are cooked through.

  11. Cool slightly, then cut into 12 individual servings. Freeze, single servings, if desired.

Note: Vegetables may be changed or omitted for personal preference.

SERVINGS: 6

Note: Experiment with different vegetables and meats, such as chopped left over chicken, chopped swiss chard, steamed cauliflower, etc.


NUTRITION

Calories: 242             Protein: 23g               Carbs: 17g                 Fat: 8g

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