Frittata with Turkey Sausage & Arugula

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Preparation info

  • Difficulty

    Easy

  • Makes

    8

    Servings

Appears in

Healthy in a Hurry

Healthy in a Hurry

By Karen Ansel and Charity Ferreira

Published 2012

  • About

Tender, slightly bitter arugula gives a pleasant edge to the flavors of spicy-savory turkey sausage and nutty Parmesan cheese in this satisfying baked egg dish. Any leftovers make great sandwiches on whole-wheat bread with Dijon mustard.

Ingredients

  • large eggs, 10
  • Parmesan cheese, cup (1⅓ oz/40 g) freshly grated
  • low-fat (1%) milk, ¼ cup (2 fl oz/60 ml)
  • salt, ¼ tsp
  • freshly ground pepper, ¼ tsp
  • olive oil, 2 Tbsp
  • turkey sausages, 8 oz (250 g)
  • baby arugula, 4 cups packed (about 5 oz/155 g)

Method

  1. Preheat oven to 350°F (180°C).
  2. In a large bowl, lightly whisk together eggs, cheese, milk, salt, and pepper. Set aside.
  3. In a 10- or 12-inch (25- or 30-cm) ovenproof frying pan, heat 1 tablespoon of olive oil over medium-high heat. Turn sausages out of their casings into pan and cook, stirring constantly and breaking up meat into 1-inch (2.5-cm) pieces, until nicely browned on all sides, 3–4 minutes. Add arugula and stir just until evenly wilted, 1–2 minutes. Scrape sausage mixture into bowl with egg mixture.
  4. Wipe pan clean and return to medium-high heat. Add remaining 1 tablespoon olive oil and spread to coat pan bottom. When oil is hot, pour egg mixture into pan and smooth top. Reduce heat to medium and cook, without stirring, for 1 minute.
  5. Transfer pan to oven and bake until frittata is set in center and slightly puffed, 25–30 minutes. Let cool for 5 minutes in pan. Carefully run a paring knife or sharp-bladed spatula around inside edges to release frittata and slide onto a large plate. Cut frittata into wedges and serve warm or at room temperature.

per serving 210 calories, 14 g protein, 2 g carbs, 16 g fat (4.5 g saturated fat), 280 mg cholesterol, 0 g fiber, 400 mg sodium