Dinner in minutes

Have brunch for dinner with flavorful frittata

 
 
Italian Sausage Frittata With Roasted Parmesan Broccoli
Italian Sausage Frittata With Roasted Parmesan Broccoli
PATRICK FARRELL / MIAMI HERALD Staff

Main dish

Italian Sausage Frittata

1/2 pound reduced-fat Italian turkey sausage

2 teaspoons olive oil

1 cup sliced onion

1 cup sliced baby bella mushrooms

1 teaspoon minced garlic

1 large whole egg

4 large egg whites

1/4 cup skim milk

1/2 cup fresh basil

Salt and freshly ground pepper

Heat broiler. Cut sausage into 1/2-inch slices.

Heat oil in a medium, oven-proof, nonstick skillet over medium-high heat. Add the sausage and onion and sauté 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to sauté 1 to 2 minutes.

Meanwhile, whisk egg with egg whites and milk. Tear basil into small pieces and add to egg mixture with a little salt and pepper. Pour into skillet and gently stir vegetables to make sure egg mixture spreads throughout the pan.

Press the sausage and vegetables into the egg mixture. Turn heat to low and cook 10 minutes. Frittata will be mostly cooked through. Place under broiler to brown 1 to 2 minutes. Watch to make sure top doesn’t brown too much.

To serve, loosen frittata around edges, cut in half, and slip each half onto individual plates.

Per serving: 468 calories (35 percent from fat), 18.4 g fat (4.1 g saturated, 8.2 g monounsaturated), 191 mg cholesterol, 42.2 g protein, 33.5 g carbohydrates, 5.4 g fiber, 1060 mg sodium.


Frittatas make a quick supper, perfect for a busy weekday meal. All you need are a few vegetables, some sausage or leftover meat and eggs and you can have dinner ready in 15 to 20 minutes.

A frittata is a thick Italian omelet or crustless quiche. The secret is to cook it slowly for 10 minutes so that it becomes thick.

Roasted Parmesan Broccoli makes a quick side dish: Microwave 3/4 pound broccoli florets on high 5 minutes. Place on a foil-lined baking sheet, toss with 1 teaspoon olive oil and season to taste with salt and pepper. Spread into a single layer, and place under the broiler with the frittata for 1 to 2 minutes. Sprinkle with 1 tablespoon Parmesan cheese, and serve.

Helpful hints

• Sliced fresh onions can be found in the produce section of the supermarket.

• Use a nonstick skillet with an oven-proof handle for frittata.

• If a microwave is not available, boil the broccoli for about 5 minutes before broiling.

Countdown

• Heat broiler.

• Prepare all ingredients.

• While frittata cooks, start the broccoli.

• Complete frittata and broccoli under the broiler.

This meal contains 547 calories per serving with 36 percent of calories from fat.

Fred Tasker’s wine tip: This frittata sounds like a nice brunch dish. I’d serve a bubbly Italian prosecco or a Spanish cava.

Shopping list

Here are the ingredients you’ll need for tonight’s Dinner in Minutes.

To buy: 1/2 pound reduced-fat Italian turkey sausage, 1 package sliced baby bella mushrooms, 1 bunch fresh basil, 1/2 pound broccoli florets, 1 small piece Parmesan cheese.

Staples: Olive oil, onion, minced garlic, eggs, skim milk, salt, black peppercorns.

Linda Gassenheimer is the author, most recently, of “Fast and Flavorful: Great Diabetes Meals from Market to Table.” Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer.

Read more Dinner In Minutes stories from the Miami Herald

  • dinner in minutes

    Dinner in minutes: Easy gyro sandwiches with tzatziki

    Gyros are pita bread sandwiches filled with meat, lettuce, tomatoes and the yogurt sauce tzatziki. They were traditionally made with compressed meat: ground beef or lamb mixed with spices and packed onto a spit that rotates in front of a fire until the meat is cooked. Today, many gyros are made with strips of marinated beef.

  • Dinner in minutes

    Dinner in Minutes: Filipino adobo chicken

    Mild, tangy Chicken Adobo is one of the national dishes of the Philippines. The meat stews in a vinegar sauce cooked slowly over low heat. When University of Miami author and creative writing professor Evelina Galang asked me “Why aren’t there more Filipino restaurants,” I decided to create this quick dinner. This shortened version has the flavors without the hours.

  •  
Mu Shu Pork Wrap with Bok Choy

    Dinner in minutes

    Dinner in Minutes: Mu Shu Pork Wrap with Stir-Fried Bok Choy

    This is a quick take on a popular Chinese classic. It’s made with sautéed pork tenderloin and shredded cabbage, which cook in just a few minutes in a hot wok. I have used whole wheat tortillas as the wrap.

Miami Herald

Join the
Discussion

The Miami Herald is pleased to provide this opportunity to share information, experiences and observations about what's in the news. Some of the comments may be reprinted elsewhere on the site or in the newspaper. We encourage lively, open debate on the issues of the day, and ask that you refrain from profanity, hate speech, personal comments and remarks that are off point. Thank you for taking the time to offer your thoughts.

The Miami Herald uses Facebook's commenting system. You need to log in with a Facebook account in order to comment. If you have questions about commenting with your Facebook account, click here.

Have a news tip? You can send it anonymously. Click here to send us your tip - or - consider joining the Public Insight Network and become a source for The Miami Herald and el Nuevo Herald.

Hide Comments

This affects comments on all stories.

Cancel OK

  • Marketplace

Today's Circulars

  • Quick Job Search

Enter Keyword(s) Enter City Select a State Select a Category