Hearty Sausage and Cheese Frittata

Hearty Egg and Sausage Frittata

This is one of my favorite recipes when I'm having guests stay over for a  night, or want to prep something for breakfast that will make it through part of the week. Anyone who knows me knows I'm a lover or ricotta even in my breakfast food! I cut this into 8 pieces, 2 pieces per serving. You can see that you may also use the macro count from the 21-Day Fix programs in order to track your intake as opposed to counting your calories. I hope you enjoy this one as much as I do!

(Makes 4 Servings)

INGREDIENTS:

• 10 oz. Turkey Sausage (about 3 sausages), casings removed
• 1 ½ cups Broccoli Florets, chopped
• ½ Red Bell Pepper, diced
• 2 Green Onions, thinly sliced
• 6 Egg Whites
• 2 Eggs
• ½ cup Low-fat Ricotta Cheese
• ½ cup grated Low-fat Cheddar Cheese

DIRECTIONS:

1. Heat a 9- or 10-inch ovenproof, stick-resistant (or seasoned) skillet on medium-high; mist with non-stick cooking spray. Add sausage, broccoli, pepper and onions and cook, breaking up sausage with a wooden spoon, until sausage is crumbled and no longer pink; about 3 minutes.

2. Meanwhile, in a medium bowl, whisk egg whites, eggs and ricotta until foamy and just a few lumps remain. Pour over top of sausage mixture; cover, reduce heat to medium and cook until bottom and sides are firm and top is almost set, about 7 minutes.

3. Preheat broiler to high. Uncover skillet and sprinkle cheddar over top of egg mixture. Broil until center is set and cheddar is melted and bubbly; 2-3 minutes.

Individual Mozzarella, Spinach, Red Pepper, and Soy Sausage Quiche

Who doesn't love individualized little breakfasts???  My friend Mallory is going to love this recipe because we're always talking about breakfasts that are easy to make, but also travel easily so we can send our husbands off with breakfast, or leave them in the fridge for when they need to be out of the house before us. This is also a great recipe if you're having guests over, and want to prep them before hand so that you already have the precooked veggies, and then scramble some eggs, and throw them in the oven.  These are also great because you can switch up whatever veggies you want, with whatever meat that you want.  No need to follow this recipe to the tee, but rather add broccoli in place of pepper, or turkey in place of soy sausage, or goat cheese in place of fat free mozzarella.  Switch up the ingredients for whatever you're in the mood for that day!  There aren't a ton of calories in this little quiche, so as you can see I served it with a small piece of wheat and gluten free toast, so feel free to add on a small yogurt, or a piece of fruit on the side to make it a complete meal!

    

       


Ingredients:
1/2 Medium Red Pepper, diced
1 Large Handful Baby Spinach
1/8 C. Soy Sausage, crumbled
1/4 C. Fat Free Mozzarella Cheese, shredded
6 Eggs, scrambled
Salt to taste
Pepper to taste
Garlic Powder to taste
Smoke Paprika to taste
Olive Oil spray

Directions:
Preheat oven to 350 degrees.

1. Spray saute pan generously with Olive Oil spray, and saute red pepper with some salt until slightly tender.
2. Add crumbled soy sausage and saute until slightly browned.
3. Add baby spinach and saute until wilted.  Put pan aside, allowing to cool.
4. In a small bowl combine 6 scrambled eggs, salt, garlic powder, smoked paprika, and Fat Free mozzarella cheese.
5. Spray EITHER an 8 in. pie pan, or four large ramekins with Olive Oil spray.  Divide the vegetable mixture evenly in the bottom of the ramekins.  Then evenly divide the egg mixture evenly between the four ramekins.  (If you are using a pie pan just place the veggie mixture on the bottom and cover with the egg mixture).
6. Place in oven and bake for 30-35 minutes, or until eggs are set.  (I'll be honest, it can be hard with the ramekins to see if it's cooked all the way through, so insert a toothpick, or cut into one, just to make sure.)
7. Let cool for 5 minutes before carefully removing from ramekins, or cut the pie pan into 4 different servings.

As you can see, this is such an easy recipe, and yet, so delicious.  Try out your favorite version of this meal, and feel free to share it with me and everyone else!

Enjoy!

Maria
beachbodycoach.com/MLBARCLAY
superfitmaria.blogspot.com

Spinach, Mushroom & Chicken Sausage Frittata

It's pretty evident that in order to eat healthy on a regular basis, it helps to have meals that are already made and ready to go in the fridge.  I find this especially helpful for my husband because he works mornings, and doesn't always have time to make a breakfast before he heads out of the house.  I don't know why it took me so long to give this recipe a try, but it was definitely great to have something already made, and that could be portioned away for when one of us needed a quick breakfast in the morning.  And, for the love, if I'm not using my cake pans for cake, then I'll use them for my eggs!

Ingredients:
3 c. Baby spinach
1 c. Mushrooms, your choice, diced
2 Chicken sausage links, your flavor choice
8 Eggs, scrambled
4 oz Reduced-fat goat cheese, or cheese of your choice

Preheat oven to 350 degrees.  In a saute pan heated on medium, sprayed with non-stick spray, saute mushrooms for about 5 minutes, or until soft, and add the spinach and cook until wilted.  Remove from pan.  

Slice the chicken sausage (I like to remove the casing because I find it to be a little bit chewy), re-spray the pan, and saute the sausage until browned (most chicken sausage is already cooked, but I like the flavor of a re-heated link).  Remove from pan and let cool about five minutes.

Spray the 9 in. pie pan with non-stick spray, and then lay the sliced chicken sausage on the bottom of the pan, covering the entire pan.  On top, spread out the mushroom and spinach mixture.  Take the scrambled eggs and pour them over the chicken sausage, mushroom, and spinach mixture. Top the mixture with crumbled goat cheese.  (You'll notice here that one side varies from the other.  This is because my husband doesn't like goat cheese, so I did one side with goat cheese, and the other with non-fat mozzarella.)

Place the pie pan in the oven for 12-15 minutes, or until cheese is bubbling and eggs are firmly set.  Let cool for about 5 minutes and serve immediately, or cut into 8 wedges and portion them away for later use.

I liked to pair this breakfast with 1/2 an English muffin or a piece of fruit.  By itself, the frittata wedge can be a little bit light, so eating something else filled me up a little bit more.  Remember, the frittata's greatness lies in the fact that it can be a vehicle for almost any protein and vegetable.  Take whatever you have in your fridge, throw some scrambled eggs over it, and bake away.  You'll find that this can be an extremely versatile dish, and great for left-overs.