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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Bright vegetables (like bell peppers and tomatoes, which are filled with vitamins A and C) take center stage in this dish. Ingredients:
vegetable oil cooking spray |
1 onion, sliced |
1 yellow or red bell pepper, sliced |
2 ounces diced smoked turkey sausage |
1 clove garlic, chopped |
1 can (14.5 ounces) diced tomatoes, drained |
1 tablespoon chopped fresh oregano |
2 whole eggs |
2 egg whites |
1/4 cup grated parmesan |
3 tablespoon chopped fresh chives |
Directions:
1. In a large skillet coated with cooking spray, cook onion and bell pepper over medium- low heat, stirring, 5 minutes. Increase heat to medium; add sausage and garlic; cook, stirring, until vegetables are tender, 3 minutes. Add tomatoes and oregano; season with salt and pepper; simmer until most of liquid evaporates, 5 minutes. Whisk eggs, egg whites and Parmesan in a bowl; add salt and pepper. Heat a medium skillet coated with cooking spray over medium heat; add egg mixture, reduce heat to medium-low, and cook, stirring, until eggs are set, 3 minutes. Top with tomato mixture and chives.
2. Serve with: Four roasted fingerling potatoes per person. Toss with 1 teaspoon chopped garlic; 1 teaspoon olive oil; 1/2 teaspoon chopped rosemary; salt and pepper. Bake at 450°F for 25 minutes.
3. Per serving: 153 calories, 6 g fat, 2 g saturated, 14 g carbohydrates, 3 g fiber, 11 g protein Nutritional analysis provided by Self Per serving with side: 373 calories, 11 g fat, 3 g saturated, 50 g carbohydrates, 6 g fiber, 15 g protein Nutritional analysis provided by Self
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