My husband is diabetic and has asked that I get us back on a healthier diet. I have to agree. We have fallen off the low glycemic bandwagon lately. So I will be mixing things up a bit, adding more diabetic-friendly dishes to my menu and this blog.
After a night of trying not to eat all of the Halloween candy, I decided to make this very simple and tasty frittata – which is like a crustless quiche – filled with turkey sausage, bell peppers, onion and egg substitute instead of whole eggs.
Calorie count per serving – 170. Total carbs – 13 grams. Total fat – 5 grams. Even if you are not diabetic, this recipe is also good for the waistline.
Ingredients
Nonstick Canola Cooking Spray
7 oz. Smoked Turkey Sausage, diced
1 each Red and Yellow Peppers, diced
1/2 cup finely chopped Yellow Onion
1 cup Cholesterol-free Egg Substitute
3 oz. reduced-fat cream cheese or Marscapone (an Italian cream cheese, it is low-calorie and gluten-free)
Black Pepper
Salsa (jar or fresh)
Coat the bottom of a cast iron skillet with cooking spray. Over high heat, cook the turkey sausage until it begins to brown. Remove the sausage to a plate.
Spray the skillet again and add the peppers and onion. Cook over medium-high heat until the onions are translucent, about 4 minutes.
While the veggies are getting steamy, add the egg substitute, cream cheese and black pepper to a blender.
Puree until smooth.
Reduce the heat to medium-low and add the turkey sausage to the veggies. Mix together.
Pour the egg substitute mixture evenly over all.
Cover and cook for approximately 10 minutes until almost set.
Remove the skillet from heat and let sit uncovered for 3-4 minutes.
Cut into quarters and serve with salsa. This recipe comes to you “Husband Approved.” Enjoy!
The Skillet 