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Frittata Bites with Chard, Sausage and Feta
Posted By diabeticFoodie On January 17, 2013 @ 7:00 am In Appetizers & Snacks, Breakfast | 6 Comments
How many times have you gone to a party or potluck and been disappointed that everything offered is loaded with carbs? I usually try to take at least one dish with me that has a decent amount of protein.
These frittata bites are low-carb and are a perfect cocktail party nibble. They make a great breakfast too. For an appetizer, I’d cut the frittata into 20 or 25 pieces. For breakfast, I’d cut it into 16 squares and eat two.
Make it ahead: Cook frittata up to 1 day ahead. Place cut pieces on baking sheet, cover and refrigerate. To serve, warm in 325°F oven about 10 minutes.
Make it portable: Since these frittata bites can be served at room temperature, this is a great breakfast to make ahead and take to the office with you.
Make it vegetarian: Skip the sausage.
Adapted from Bon Appétit
12 ounces Swiss chard, stems and center ribs removed
1 tablespoon olive oil
1 cup chopped onion
8 ounces hot Italian turkey sausage, casings removed, sausage broken into small pieces (about 2 links)
4 large eggs
1 cup egg substitute
1/4 cup nonfat half and half
1/2 teaspoon Kosher salt
1/2 teaspoon freshly ground black pepper
1 cup crumbled feta cheese (about 4-1/2 ounces)
Bring a large pot of salted water to a boil. Add Swiss chard and cook just until wilted, about 2 minutes. Drain, finely chop, then use a potato ricer on the smallest setting or a kitchen towel to extract as much water as possible. Set aside.
Heat oil in a large skillet over medium heat. Add onion; sauté until soft, about 5 minutes. Add sausage and sauté, breaking into smaller pieces as it cooks, until browned and cooked through, about 8 minutes. Remove from heat and let cool.
Preheat oven to 325°F. Spray a 8- x 8-inch baking dish with cooking spray.
In a large bowl, whisk together eggs, egg substitute, half and half, salt and pepper. Stir in chard and sausage mixture, then stir in feta. Mix gently, but well. Pour into prepared baking dish.
Bake until set in the center, about 50 minutes. Transfer baking dish to rack and cool 15 to 20 minutes. Place large plate or platter on top of baking dish; invert. Place another plate or platter on top of frittata and invert again. Cut into 16 pieces and transfer to serving plate. Serve warm or at room temperature.
Makes 16 servings
Per serving: 96 calories, 6g fat (2g sat), 69mg cholesterol, 445mg sodium, 3g carb, 1g fiber, 2g sugar, 7g protein
Nutritional Analysis: This frittata is a good source of Vitamin A, Vitamin K, Protein, Vitamin C, Riboflavin, Iron, Phosphorus and Selenium. (Source: nutritiondata.com) To reduce the Saturated Fat and Cholesterol, you may want to use all egg substitute instead of some eggs and some egg substitute. If you are watching your Sodium intake, feel free to leave out or reduce the amount of salt and/or feta.
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