In a hurry? This frittata only takes 20 minutes from pan to fork

Let’s face it, eating healthy can be hard sometimes.  You come home late from work, or school or the gym and you don’t feel like making something good to eat.  The easier option is to get something that is faster, whether it is carry-out, microwavable or drive through.  Although those chicken nuggets or greasy pizza slices may seem tasty and convenient, the truth is that they’re not the best for you.  Do you actually know what went into what you are eating?  Could you see your food prepared?  Most likely, the answer is no.

When you make a meal in your kitchen you have more control over what goes into the food you’re eating.  You get to decide what quality ingredients are used and you determine the amount of oils, salt and fats.  Do you love spinach, but hate green peppers?  Eliminate them from your dish.  Taking control over your meals allows you to customize your recipes into healthy, personal favorites.  This being said, don’t go overboard.  If you hate vegetables and love bacon, you should still have a balance of nutrients.  Experiment with different foods and find ones that you like.  Swap out one veggie for another with similar nutritional value.  This will help please your taste buds while still delivering the same nutritional bang.

So, even if you are tired from a long day remember that it is still important to give your body a healthy meal.  Like all machines, your body needs proper maintenance and fuel to keep it functioning properly.  When in a crunch for time, use this recipe, which only takes about 20 minutes from pan to fork.

Sausage and Farm Frittata

Ingredients:

2 cups kale, rinsed and chopped roughly
¾ cup white button mushrooms, chopped
½ medium tomato, chopped
1 cup broccoli, chopped
½ medium onion, chopped
1 cup sliced apple maple chicken sausage
2 eggs
6 egg whites
¼ cup almond milk
½ cup low-fat sharp cheddar cheese, shredded
1 Tbsp extra virgin olive oil
Salt to taste
Pepper to taste

Directions:

  • Preheat oven to 400 degrees.
  • Get one large pan and place extra virgin olive oil in the pan over low-medium heat.  Chop kale, mushrooms, broccoli, tomato and onion and place in the pan.  Cook veggies for 5 minutes, stirring occasionally. Season with salt and pepper.
  • Cut chicken sausage into bite size pieces and place in the pan of veggies.
  • Beat 6 egg whites and 2 eggs into a large bowl, and pour in almond milk and a ½ cup of low-fat sharp cheddar cheese.  Season with salt and pepper.
  • Pour the egg and cheese mixture over the veggies and let sit in pan over medium heat for 4-5 minutes, do not stir.
  • Place the pan into the oven and let cook for another 5-10 minutes.  The egg mixture should not move excessively when fully cooked.
  • Serve immediately.

 

Serves 4 people.

 

Nutrition Facts

User Entered Recipe

  4 Servings

Amount Per Serving

  Calories 137.9
  Total Fat 8.6 g
  Saturated Fat 4.6 g
  Polyunsaturated Fat 0.7 g
  Monounsaturated Fat 0.8 g
  Cholesterol 101.1 mg
  Sodium 294.9 mg
  Potassium 470.4 mg
  Total Carbohydrate 9.0 g
  Dietary Fiber 2.7 g
  Sugars 1.6 g
  Protein 18.5 g

Photo credit: The Anna Taylor

Emily Bouse

About Emily Bouse

Emily is a rising senior at Michigan State University earning a degree in Advertising Management with a specialization in Public Relations. She has a passion for being active and enjoys dancing, running and yoga. Emily also loves to travel, but says Michigan is her favorite place to come home to.
 
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