Ingredients
- 4 oz Chicken sausage links
- 2 tsp Extra-virgin olive oil
- 2 tbsp Red onion minced
- 4 Eggs beaten
- 1/4 cup Grape tomatoes quartered
- 2 tsp Scallions chopped
- 1 tbsp Goat cheese crumbled
- 2 slices Sourdough bread buttered if desired
- 2 tsp Butter optional
- 1 Pear sliced (Check the Fruit guide to substitute seasonal fruits)
Instructions
- Preheat the oven to 375 degrees. Cook the sausage to an internal temperature of 155 degrees using a thermometer.
- Heat an oven safe nonstick pan on medium heat. Once hot, add the oil. Saute the onion until soft.
- Stir the eggs, tomato, scallions, and cheese into the pan. Stir the eggs around in short circular motions to distribute the ingredients evenly and slightly precook and fluff up the egg for about 30 seconds. Place the pan in the oven until the eggs are firm throughout, about 8 to 10 minutes.
- To release the frittata from the pan, run a spatula around the edge, then underneath, until you can slide or lift it out onto a cutting board or serving plate.
- Cut into wedges. Serve with chicken sausage, toast with butter if you desire, and pear.
Nutrition
Calories: 368kcal | Carbohydrates: 30g | Protein: 17g | Fat: 21g | Saturated Fat: 8g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 345mg | Sodium: 360mg | Potassium: 345mg | Fiber: 4g | Sugar: 12g | Vitamin A: 943IU | Vitamin C: 8mg | Calcium: 122mg | Iron: 3mg
Tomato Goat Cheese Frittata
Ingredients
- 4 oz Chicken sausage links
- 2 tsp Extra-virgin olive oil
- 2 tbsp Red onion minced
- 4 Eggs beaten
- 1/4 cup Grape tomatoes quartered
- 2 tsp Scallions chopped
- 1 tbsp Goat cheese crumbled
- 2 slices Sourdough bread buttered if desired
- 2 tsp Butter optional
- 1 Pear sliced (Check the Fruit guide to substitute seasonal fruits)
Instructions
- Preheat the oven to 375 degrees. Cook the sausage to an internal temperature of 155 degrees using a thermometer.
- Heat an oven safe nonstick pan on medium heat. Once hot, add the oil. Saute the onion until soft.
- Stir the eggs, tomato, scallions, and cheese into the pan. Stir the eggs around in short circular motions to distribute the ingredients evenly and slightly precook and fluff up the egg for about 30 seconds. Place the pan in the oven until the eggs are firm throughout, about 8 to 10 minutes.
- To release the frittata from the pan, run a spatula around the edge, then underneath, until you can slide or lift it out onto a cutting board or serving plate.
- Cut into wedges. Serve with chicken sausage, toast with butter if you desire, and pear.
Nutrition
Calories: 368kcalCarbohydrates: 30gProtein: 17gFat: 21gSaturated Fat: 8gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gTrans Fat: 1gCholesterol: 345mgSodium: 360mgPotassium: 345mgFiber: 4gSugar: 12gVitamin A: 943IUVitamin C: 8mgCalcium: 122mgIron: 3mg
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