The Frittata is a delicious and healthy meal that is simple to prepare and makes for great leftovers, hot or cold.
This is a recipe includes maple apple chicken sausage (fresh from the butcher) and spinach, but you can change the fillings to whatever you have on hand.
To start this recipe preheat your oven to bake 400
Then, Crack 12 eggs into a bowl. I used organic free-range eggs because they have higher nutritional quality than other varieties.
Since eggs are the main ingredient in a Frittata, here is a nutritional brief on eggs.
An egg contains about 70 calories with 6 grams of protein, 5 grams of fat and 13 vitamins and minerals. Eggs boast 250 mg of choline which is essential for cells to function normally and is also important during pregnancy for fetal brain development. They also contain antioxidants including Lutein and zeaxanthin, which research indicates are believed to reduce the “risk of developing cataracts and slow the progression of age-related macular degeneration, a disease that develops with age”. For more information check out the sites I referenced:
“Egg Nutrition.” Incredible Egg, http://www.incredibleegg.org/egg-nutrition/.
“Egg Nutrition Facts Panel | Large Egg Calories and Protein.” Egg Nutrition Center, http://www.eggnutritioncenter.org/egg-nutrition-facts-panels/.
Mince 2 cloves of fresh organic garlic (another nutrition powerhouse, that we will discuss later).
Grate 1/4 of a cup of fresh parmesan cheese. I used a microblade, one of my favorite kitchen tools!
Add four ounces of a cheese of your choice. I had one of my favorite pre-shredded brands on hand, Organic Valley’s Mexican blend, but you can use anything. I am also using a scale to measure, which I consider an essential tool in my kitchen.
Next, mince 2 tablespoons of fresh parsley, buy organic if you can. Buying organic vegetables keeps your pesticide consumption down.
Remove your sausage from the casings, I like to use 8-10 oz. For this recipe I used maple chicken-sausage from my local butcher, I love to buy the freshest ingredients possible- it makes it so much more tasty!
Coarsely chop 3-4 cups of fresh baby spinach.
Now we are ready to cook! So add about 3 tablespoons of olive oil to a 12 inch non-stick skillet and warm over medium-high heat.
When the oil is hot, add the spinach, garlic and sausage to the pan and season with salt and pepper. Cover the skillet and let steam until the sausage cooks through, this usually takes a few minutes.
Once the sausage is cooked remove the lid and let the water steam off for about 2 minutes.
While the water is evaporating whisk together the eggs, parmesan, other cheese, parsley adding salt and pepper to taste.
Spread the fillings in the skillet evenly (doesn’t have to be perfect) and pour in the egg mixture. Let this cook for about one minute, or just until the eggs start to set around the edges.
Place the skillet in a preheated oven (bake 400) and cook for 10 minutes or until the eggs are fully baked. When the frittata is finished invert it onto a large cutting board and slice into wedges. This is best served right out of the oven, but I like to store individual slices in the refrigerator for packed lunches- they are excellent cold too!