Prep 10 mins
Cook 35 mins
Some mornings we have no time to cook but we still need protein to get the day going. I make up a batch of these each week and freeze half for the next week; they freeze well. We zap one of these in the microwave, pair it with one of my pumpkin or apple bran muffins, and we're good to go. Also, it's more of a concept than a recipe—use your favorite frittata recipe or vary this any way you please. The key is to bake them in silicone muffin pans. Note: if you want a lighter version, microwave the sausage and drain off the fat and substitute 1/2 package tofu for 5 of the eggs. You can also bake this in a baking dish and cut it up into individual squares once it's cooled.
- 12 eggs or 1 1⁄2 cups Egg Beaters egg substitute
- 1 lb sausage, we use sweet Italian sausage
- 1 (10 ounce) package frozen chopped spinach or 1 (10 ounce) packagechopped broccoli
- 1 onion, chopped
- 3⁄4 cup low-fat cheese, shredded
- 1⁄4 cup unbleached flour (very optional)
- lemon pepper, to taste
- 1 dash nutmeg
- Crumble the sausage and brown it with the chopped onion.
- Drain off any fat left in the pan, set meat and onions aside to cool.
- If you haven't defrosted the spinach, place it in a mesh colander and run hot water over it; drain well, pressing out excess liquid. I add the flour if the mixture seems more watery than usual. You can omit it.
- Beat the eggs and add the rest of the ingredients.
- Bake in greased silicone muffin pans at 350 degrees for 35 minutes or in a 9/14 inch greased/no-stick spray prepared pan.
- Variations: use ham, bacon, or vegetarian sausage.
- Add chopped mushrooms, peppers, chopped, drained tomatoes.