Turn sausages and canned beans into this hearty frittata which is perfect for lunch, dinner or anytime really.
Ingredients
- 1 tablespoon olive oil
- 2 thick lean beef sausages
- 1 medium red onion, chopped
- 2 garlic cloves, crushed
- 400g can cannellini beans, drained, rinsed
- 4 eggs
- 1/3 cup pure cream
- 1/3 cup milk
- 1/3 cup finely grated parmesan cheese
- 1/3 cup roughly chopped fresh flat-leaf parsley leaves
- Mixed salad leaves, to serve
Method
- Step 1Heat half the oil in a non-stick frying pan (with flameproof handles) over medium-high heat. Cook sausages, turning, for 6 minutes or until cooked through. Transfer to a plate. Slice diagonally. Reduce heat to low. Heat remaining oil in pan. Add onion and garlic. Cook for 3 minutes or until softened. Add beans and sausage.
- Step 2Preheat grill on high. Whisk eggs, cream, milk, parmesan and parsley together in a jug. Season with salt and pepper. Pour over sausage mixture. Cook over low heat for 8 to 10 minutes or until almost set.
- Step 3Place pan under grill. Cook for 2 to 3 minutes or until golden and set. Stand for 5 minutes. Serve with salad.
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1530 kj
Energy
27g
Fat Total
12g
Saturated Fat
5g
Fibre
20g
Protein
264mg
Cholesterol
398.09mg
Sodium
3g
Carbs (sugar)
10g
Carbs (total)
All nutrition values are per serve
- Author: Kerrie Sun
- Image credit: Rob Palmer
- Publication: Super Food Ideas
0