Smoked Sausage and Corn Frittata

Gluten Free
Health score
3%
Smoked Sausage and Corn Frittata
21 min.
4
193kcal

Suggestions


Start your day off right with a delicious and satisfying Smoked Sausage and Corn Frittata! This gluten-free dish is not only quick to prepare, taking just 21 minutes, but it also packs a flavorful punch that will leave you craving more. Perfect for breakfast, brunch, or even a light lunch, this frittata is a versatile meal that can be enjoyed any time of the day.

Imagine the savory aroma of smoked turkey sausage sizzling in a nonstick skillet, perfectly complemented by the sweetness of thawed shoepeg corn. The combination of these ingredients creates a delightful base for the fluffy eggs, which are enriched with reduced-fat sharp cheddar cheese and fresh cilantro. Each bite is a harmonious blend of textures and flavors, making it a crowd-pleaser for both family and friends.

With only 193 calories per serving, this frittata is a guilt-free option that doesn’t skimp on taste. The high protein content ensures you’ll feel full and energized, while the healthy fats and carbs provide a balanced meal. Whether you’re looking to impress guests at a brunch gathering or simply want to treat yourself to a hearty breakfast, this Smoked Sausage and Corn Frittata is sure to become a favorite in your recipe repertoire. Give it a try and enjoy a delightful start to your day!

Ingredients

  • large eggs 
  • large egg whites 
  • tablespoons cilantro leaves fresh divided chopped
  • ounces sharp cheddar cheese shredded reduced-fat
  • ounces turkey sausage smoked diced quartered
  • 1.5 cups corn syrup white frozen thawed

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Heat a medium nonstick skillet over medium-high heat. Coat pan with cooking spray.
  2. Add sausage; saut 4 minutes or until browned. Stir in corn and, if desired, red pepper; reduce heat to medium-low.
  3. Combine egg and egg whites in a small bowl; stir with a whisk.
  4. Drizzle evenly over sausage mixture. Cover and cook 8 minutes or until almost set.
  5. Remove pan from heat; sprinkle evenly with cheese and 1 1/2 tablespoons cilantro. Cover and let stand 2 minutes.
  6. Sprinkle with 1 1/2 tablespoons cilantro.
  7. Cut into 4 wedges.

Nutrition Facts

Calories193kcal
Protein31.64%
Fat41.49%
Carbs26.87%

Properties

Glycemic Index
14.75
Glycemic Load
0.09
Inflammation Score
-3
Nutrition Score
8.5930434620899%

Flavonoids

Quercetin
0.16mg

Nutrients percent of daily need

Calories:192.9kcal
9.64%
Fat:9.17g
14.11%
Saturated Fat:3.78g
23.64%
Carbohydrates:13.36g
4.45%
Net Carbohydrates:11.79g
4.29%
Sugar:4.79g
5.33%
Cholesterol:81.94mg
27.31%
Sodium:335.22mg
14.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.74g
31.47%
Selenium:14.91µg
21.31%
Vitamin B2:0.36mg
21.29%
Phosphorus:198.07mg
19.81%
Zinc:1.87mg
12.48%
Calcium:116.27mg
11.63%
Vitamin B3:2.32mg
11.6%
Vitamin B6:0.23mg
11.43%
Vitamin B12:0.66µg
11%
Vitamin B5:1.04mg
10.36%
Potassium:303.32mg
8.67%
Magnesium:32.32mg
8.08%
Manganese:0.14mg
6.97%
Fiber:1.57g
6.27%
Folate:23.33µg
5.83%
Vitamin B1:0.08mg
5.63%
Vitamin C:4.31mg
5.23%
Iron:0.92mg
5.12%
Vitamin A:252.19IU
5.04%
Copper:0.08mg
3.96%
Vitamin D:0.34µg
2.23%
Vitamin E:0.33mg
2.23%
Vitamin K:1.54µg
1.47%
Source:My Recipes