Egg-white Vegetable Frittata with Turkey Sausage

posted in: Breakfast & Brunch, Recipes | 2

By now, you must know about my love for frittatas. I’ve posted about them several times before. My love-affair with this satisfying breakfast stems from two things. 1) You can put just about anything in it and it tastes like heaven. 2) When loaded with veggies, frittatas are a very healthy breakfast option.69233-chicken-sausage-and-fresh-vegetable-frittata

This morning, I decided to make the frittata extra-healthy by using egg whites only and fat-free cheddar cheese. I’ve got a wedding to go to and after all the bagels from this past weekend, it’s necessary to drop a few before Saturday. (Yikes! Talk about procrastinating…)

This egg-white frittata with fat free cheddar and turkey sausage is about 200 calories per serving, virtually carb-free, and loaded with healthy vegetables. Please note, I don’t measure anything, so that number is approximate. Here’s the healthy breakfast recipe:

What You’ll Need For 1 Frittata (4-6 servings):

  • 1 handful of sundried tomatoes (about 5 pieces)
  • 1 cup of chopped broccoli
  • 1 handful of mushrooms (6-8)
  • 1 red pepper
  • 1 handful of fat free cheddar cheese
  • spray oil (calorie free!)
  • cracked black pepper
  • 1/2 carton of all-natural egg whites. Check the label and make sure that’s the only ingredient!
  • 8×10 Pyrex or oven-safe dish. (preferably glass)
  • medium sized pan
  • sharp knife
  • wooden spoon or spatula

Step 1:

Preheat the oven to 350 degrees. Wash and dry all of the vegetables, and get out your cutting board. Dice or rough chop your veggies as desired. Try to cut them up into similar shapes and sizes, so that they cook evenly.

Put a medium sized pan over medium heat and spray with the cooking oil. Cook down the pepper and broccoli. In a separate pan, cook down the mushrooms.

Step 2:

Spray the pyrex dish with cooking oil, and dump the veggies into the pan with the chopped sundried tomatoes. Cover them with egg whites and season as desired. I used dried oregano, basil and cracked black pepper.  Sprinkle with cheese and give it a stir.

Step 3:

Pop it into the oven on 350 for about 30 minutes. You’ll know it’s fully cooked when you wiggle the dish and it stays put in the middle. Allow to cool 5 minutes before serving. Enjoy!

 

Update: Celebrity chef and restauranteur, Donatella Arpaia, tried the frittata and offered 1 small piece of advice: whip the egg whites into soft peaks (like you’re making a merengue) before folding it all together. It makes the frittata extra fluffy and makes a world of difference!

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2 Responses

  1. Melissa
    | Reply

    How much turkey sausage do you include in recipe?

    • Big City Little Blog
      | Reply

      Hi Melissa! It really depends on how much you would like per serving. For a typical Pyrex dish (which is what I used to bake my frittata) I get 6 servings. I would do 1-1.5 links per serving, which is 6-9 sausages. I believe for this particular recipe, I used the whole box of Jones Turkey Sausage.

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