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Frittata with Smoked Sausage and Pepper Jack Cheese

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Active Time:  20 Minutes
Total Time:  20 Minutes
  Serves 4
Created by our Health Editor, Cheryl Forberg, R.D., this lightened frittata uses egg substitutes, spicy low-fat turkey sausage and reduced-fat Monterey Jack cheese with jalapeño chiles. The result is a rich flavorful frittata, with delicate texture and light on fat.
1 tablespoon olive oil
1 large egg
1 3/4  cups egg substitute
2 tablespoons 1% milk
6 ounces smoked turkey sausage, crumbled, cooked
2 ounces reduced-fat monterey jack cheese with jalapeno chiles, shredded
1 cup sweet corn kernels, cooked
salt and pepper (optional)
Chopped fresh cilantro (optional)
Preheat oven to 400 degrees F. Vigorously whisk the egg substitute, egg and milk in a medium bowl. Heat olive oil in a large nonstick ovenproof skillet over medium heat. Pour in the egg mixture; allow it to cook until just barely set on the bottom, about a 20 seconds. Using heatproof rubber spatula, gently stir the eggs (this stirring makes the frittata puff up more in the oven). Gently run rubber spatula around edges of pan and allow uncooked egg to flow underneath. Cook just until set on bottom.

Sprinkle sausage, corn and cheese over frittata. Transfer pan to the oven and cook until frittata is puffed and golden, about 10 minutes. Sprinkle with salt and pepper and garnish with cilantro, if desired.

*To lighten this frittata even further, use an oil mister to spray the nonstick skillet with olive oil; replace the 1 large egg with 1/4 cup egg substitute or 2 large egg whites; use only 3 ounces of sausage.

Recipe created exclusively for by Cheryl Forberg, R.D., Health Editor at

Recipe reprinted by permission of . All rights reserved.
Date Added: 01/01/2008
Part of These Recipe Collections Find Similar Recipes »
 Sausage Breakfasts
Nutrition Facts per Serving
Yield:   Serves 4
Calories: 297
Fat. Total: 17g
Fiber: 1g
Carbohydrates, Total: 10g
Sodium: 680mg
% Cal. from Fat: 52%
Cholesterol: 93mg
Protein: 26g
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