Directions:
- In a large nonstick saucepan (or skillet with reasonably high sides), saute diced sausage over medium flame till nicely browned, about 4 minutes.
- Add onion and garlic and stir till well mixed. Cook till onion is soft and garlic is fragrant, about 2 minutes. Add bell peppers and cook a minute or two, till slightly soft. Add diced tomatoes, thyme, red pepper, and salt (if using), cover, and cook 4 minutes, till juicy.
- If using beaten eggs, stir gently throghout veggie mixture; cover. Cook 4 minutes, till set. (This produces more of a fritatta feel-good for folks who don't like runny egg yolks).
- If using whole eggs, crack each egg and gently slide it into the veggie stew, trying to keep the eggs from touching each other (it may help to make a well for each egg with the back of a spoon). Cover and cook 3 minutes, till whites are set. Ladle each egg and some veggies into a serving bowl. Serve with crusty warm bread.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 154.3 Kcal (646 kJ) | ||
| Calories from fat | 61.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.8g | 10% | |
|---|---|---|---|
| Cholesterol | 168.87mg | 56% | |
| Sodium | 148.04mg | 6% | |
| Potassium | 564.11mg | 12% | |
| Total Carbs | 15.57g | 5% | |
| Sugars | 10.15g | 41% | |
| Dietary Fiber | 2.86g | 11% | |
| Protein | 8.9g | 18% | |
| Vitamin C | 81.3mg | 136% | |
| Vitamin A | 1.5mg | 49% | |
| Iron | 26.2mg | 145% | |
| Calcium | 60.9mg | 6% | |
| Amount Per 100 g | |||
| Calories | 46.21 Kcal (193 kJ) | ||
| Calories from fat | 18.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.04g | 10% | |
|---|---|---|---|
| Cholesterol | 50.57mg | 56% | |
| Sodium | 44.33mg | 6% | |
| Potassium | 168.92mg | 12% | |
| Total Carbs | 4.66g | 5% | |
| Sugars | 3.04g | 41% | |
| Dietary Fiber | 0.86g | 11% | |
| Protein | 2.66g | 18% | |
| Vitamin C | 24.4mg | 136% | |
| Vitamin A | 0.4mg | 49% | |
| Iron | 7.8mg | 145% | |
| Calcium | 18.2mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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