Egg Bakes & Quiche Dishes

Sausage and Pepper Frittata


8 eggs
1/4 cup (50 mL) skim milk
1 1/2 tsp (7 mL) dried thyme leaves
2 tbsp (30 mL) chopped fresh parsley
1/2 tsp (2 mL) salt
Freshly ground pepper, to taste
1 lb (500 g) spicy Italian sausage, casing removed
1/2 cup (125 mL) chopped onion
1 red pepper, chopped
2 tsp (10 mL) chopped garlic


Beat eggs with milk, thyme, parsley, salt and pepper. Set aside. Cook sausage in a 10-inch (25 cm) non-stick skillet over medium heat until it is no longer pink; drain fat. Remove from skillet and set aside. Heat same skillet over medium-high heat and cook onion, red pepper and garlic for 5 minutes or until softened. Stir in cooked sausage. Pour in egg mixture over sausage mixture; lower heat to medium. As mixture begins to set, lift edges to allow the uncooked egg to flow underneath. Cook until top is almost set. Broil for 1 to 2 minutes or until top is set. Cut into wedges to serve. Serve with light tomato sauce or salsa, if desired.

Tips: For a vegetarian variation replace the Italian sausage meat with a soy protein meat replacement. If broiling, skillet handle should be heatproof OR skillet handle should be covered with a double thickness of aluminum foil before broiling.

Nutrients per serving:

Calories 270
Protein 20.3 g
Carbohydrates 4.6 g
Fat 18.6 g