Wednesday, January 28, 2009

Fat Angel's Diet Corner

Anyone feel inclined to try a recipe? I just concocted this one this morning, since I'm home for a snow day and had time. It's Weight Watchers friendly, for those who are counting points. Not too bad on carbs, either, being as there's only 1/4 cup of bread crumbs. I suppose Atkins folks could leave those out entirely and just make sure to spray the pie plate really thoroughly, so the eggs and cheese won't stick.

If you do decide to attempt this, I'd love to know what you think of it. And above all, enjoy!

Greek Sausage and Veggie Fritata

Servings: 8
Weight Watchers Points values per serving: 5


6 large eggs
½ cup 2% milk
2 tbsp store-bought Pesto sauce (I use Classico brand)
5 oz frozen chopped spinach (that’s approximately half a box)
½ to 1 cup roasted red peppers, drained
1 6-oz jar marinated artichoke hearts, drained
7 oz canned diced tomatoes, drained (that’s approximately half a can)
7 oz reduced fat Feta cheese
¼ cup plain bread crumbs
½ lb. Lean Italian turkey sausage, sweet or hot according to your preference
Cooking oil spray (use olive if you have it, but vegetable or canola is OK, too)

Preheat oven to 400˚.

Spray heavy skillet with cooking spray and heat, then add chopped raw sausage and sauté until cooked through and nicely browned. Set aside.

Beat eggs, milk, and pesto together and set aside.

Remove frozen spinach from box and thaw in microwave, on a plate layered with several thicknesses of paper towel. Cook on high for 5 minutes, divide in half, and set one half aside for some other use.

Cut red peppers into thin strips and set aside.

Break up artichoke hearts with your fingers and set aside.

Spray a deep-dish pie plate on bottom and sides and sprnkle in bread crumbs, tipping and turning the plate so the bread crumbs evenly coat the entire surface.

Layer sausage, spinach, tomatoes, peppers, artichokes, and cheese, then pour egg mixture evenly over the top.

Bake at 400˚ for 30 minutes. If the fritata doesn’t look brown enough on top, put it under the brolier briefly, keeping close watch so it doesn’t burn.

Cool for 5 minutes, then cut into 8 wedges and serve.

Leftovers may be heated in the microwave, about 2 minutes on high per slice.

Technically a breakfast entrée, but could be eaten at any meal, just as a quiche could be. It’s a way to have quiche without having quiche, and men will eat it without protest.

A note about Feta cheese:

Reduced fat sheep’s milk Feta is not easy to come by, but if you do happen to find it by chance, do buy it and use it in this recipe! Cow’s milk Feta is good enough and may certainly be used, but sheep’s milk Feta is out of this world, and soooooo much better if you can find it!

No comments: