Wednesday, July 25, 2012

What We Had For Dinner


Ingredients:

Cooking spray
4 ounces sausage
1 1/2 cups frozen corn
1/4 teaspoon ground red pepper
1 large egg
4 large egg whites
1/2 cup reduced-fat shredded sharp cheddar cheese
3 tablespoons chopped fresh cilantro


Directions:

1. Heat a medium nonstick skillet over medium-high heat. Coat pan with cooking spray. Add sausage; saute 4 minutes or until browned. Stir in corn and, if desired, red pepper; reduce heat to medium-low.

2. Combine egg and egg whites in a small bowl; stir with a whisk. Drizzle evenly over sausage mixture. Cover and cook 8 minutes or until almost set. Remove pan from heat; sprinkle evenly with cheese and 1 1/2 tablespoons cilantro. Cover and let stand 2 minutes.

3. Sprinkle with 1 1/2 tablespoons cilantro. Cut into 4 wedges. 

Per Serving (makes 4):

174 Calories
6g Fat
13.8g Protein
14.5g Carbohydrate
1.6g Fiber
76mg Cholesterol
0.6mg Iron
472 mg Sodium
121 mg Calcium


I served mine with potatoes, for a breakfast for dinner feel taste. I've made a few frittatas in my day (literally a few, as in two others) and this was definitely a favorite. The sausage adds a lot of flavor. 

Big fan!

3 comments:

Samantha said...

One word... YUM

Kate Sparkles said...

I don't eat meat (yeah, I'm one of THOSE people) but I have to say this looks delicious and I'm always envious of people who get creative in the kitchen, our meals are so routine it's boring!

Amy said...

Kate, I actually have made one with vegetarian sausage before and it's still really good! Definitely recommend it :)