Source: Nancy Hughes | Category: Diabetes-Friendly, Heart-Smart, Sauté/Stir-Frying

Sweet Sausage, Sweet Pepper Frittata

Frittatas are fun to make, but this one goes beyond the norm. It’s topped with fresh arugula, red onion and a splash of vinaigrette! Preparing the whole dish with canola oil, which has the least saturated fat of all common culinary oils, helps keep it good for you, too.

Sweet Sausage, Sweet Pepper Frittata

Ingredients

  • 1 tsp canola oil 5 mL
  • 2 chicken and apple sausages (3 oz/90 g each), casing removed
  • 1 cup chopped red bell pepper 250 mL
  • 2 large whole eggs
  • 4 large egg whites
  • 1/4 cup 1% milk 60 mL
  • 1 tsp red pepper flakes 5 mL
  • 1/8 tsp salt 0.5 mL
  • 4 cups fresh arugula1 L
  • 1/4 cup diced red onion 60 mL
  • 1 Tbsp canola oil 15 mL
  • 1 Tbsp red wine vinegar 15 mL
  • 1/8 tsp salt 0.5 mL
  • 1/8 tsp ground black pepper 0.5 mL 

Instructions

  • 1. In medium nonstick skillet, heat 1 tsp (5 mL) canola oil over medium heat, cook sausage and peppers 10-12 minutes or until beginning to brown on edges, stirring occasionally. 
  • 2. In medium bowl, whisk together eggs, egg whites, milk, red pepper flakes and 1/8 tsp (0.5 mL) salt. Pour over sausage mixture, reduce heat to medium low, cover and cook 8-10 minutes or until just set. Remove from heat. Cut into four pieces. 
  • 3. In medium bowl, combine arugula, onion, 1 Tbsp (15 mL) canola oil, vinegar, 1/8 tsp (0.5 mL) salt and pepper. Toss gently until well coated. Serve over or under frittata wedges.

Yield

4 servings (one 9-inch/23-cm frittata) and 4 cups (1L) arugula mixture

serving size

1/4 frittata and 1 cup (250 mL) arugula mixture

nutritional analysis

Per Serving

Calories190
Total Fat10 g
Saturated Fat2 g
Cholesterol125 mg
Carbohydrates10 g
Fiber1 g
Protein16 g
Sodium490 mg