Chicken Sausage Frittata with Side Salad
- Level: Intermediate
- Yield: 6 to 8 servings
-
- Nutritional Analysis
- Per Serving
- Serving Size
- 1 of 8 servings
- Calories
- 280
- Total Fat
- 22
- Saturated Fat
- 4
- Carbohydrates
- 13
- Dietary Fiber
- 4
- Sugar
- 4
- Protein
- 10
- Cholesterol
- 58
- Sodium
- 482
- Total: 35 min
- Prep: 10 min
- Cook: 25 min
Ingredients
10 egg whites
2 whole eggs
2 tablespoons olive oil, divided
2 chicken sausage links, chopped
1 cup peeled and 1/4-inch diced sweet potatoes
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
1/2 yellow onion, chopped
2 cloves garlic, minced
Kosher salt and freshly ground black pepper
Nonstick cooking spray
1/2 cup shredded Monterey jack cheese
1/2 bunch fresh cilantro leaves, chopped
Side Salad, for serving, recipe follows
Side Salad:
2 heads green leaf lettuce
1/4 cup thinly sliced yellow onion
2 whole tomatoes, sliced
1 Hass avocado, halved, pitted, peeled and sliced
2 cloves garlic (finely minced in a wooden mortar and pestle)
Kosher salt and freshly ground black pepper
1/4 cup olive oil
1/4 cup fresh lemon juice (about 2 lemons)
2 teaspoons red wine vinegar
Directions
- Preheat the oven to 400 degrees F.
- In a large bowl, mix the egg whites and whole eggs with a wire whisk until foamy. In a large nonstick pan over medium heat, add 1 tablespoon olive oil, chicken sausage, sweet potatoes, peppers, onion, garlic, salt, and pepper. Saute the mixture for 6 to 8 minutes, or until the onion begins to brown. Transfer the sausage mixture from the pan and put in a large bowl.
- Wipe down the pan and spray the nonstick pan with cooking spray and add the eggs, cook over medium heat until the edges begin to harden. Pour the sausage mixture into the eggs. Sprinkle with the shredded cheese.
- Place the frittata into the oven and let cook for about 15 to 20 minutes, or until the frittata is firm in the middle. Remove the frittata from the oven and flip onto a large plate. Drizzle with 1 tablespoon olive oil, and sprinkle with cilantro. Serve with the Side Salad.
Side Salad:
- In a large bowl, loosen the leaves of the lettuce, sprinkle with the sliced onions and top with the tomato and avocado slices. In a mortar and pestle, add the garlic, salt, and pepper, to taste, and finely mince. Add the olive oil, lemon juice, and vinegar and stir with a small spoon. Dress the salad with the lemon vinaigrette before serving.