Sausage, Spinach and Penne Frittata

Serves 6.

Note: From Meredith Deeds.

• 4 oz. penne

• 2 tsp. olive oil

• 8 oz. Italian turkey sausage

• 10 oz. pkg. frozen spinach, thawed and squeezed dry

• 2 garlic cloves, minced

• 3 egg whites

• 4 eggs

• 1/2 c. grated Parmesan, plus additional for garnish

• 2 tbsp. light sour cream

• 1/4 tsp. salt

• 1/4 tsp. black pepper

• 1 c. reduced-sodium marinara sauce (homemade or store-bought), warmed


Preheat oven to 400 degrees with rack in upper third of oven. Cook the spaghetti to al dente, according to package directions; drain and set aside.

Heat the oil in a 10-inch ovenproof skillet over medium-high heat. Add the sausage and cook, breaking up any lumps with the back of a wooden spoon, until no longer pink, about 5 minutes. Add the spinach and garlic, and cook for 2 minutes or until heated through and fragrant, but not browned.

Stir in the cooked pasta. Remove from heat. Arrange the pasta evenly in the pan.

In a medium bowl, whisk together egg whites, eggs, cheese, sour cream, salt and pepper and pour over pasta mixture.

Heat the skillet over medium heat for 5 minutes. Transfer skillet to oven and bake until frittata is set (eggs should be just firm), 15 to 20 minutes. Transfer frittata to a cutting board and let sit for 5 minutes.

Cut into 6 wedges, spoon warm marinara sauce on top of each wedge, garnish with Parmesan and serve.

Nutrition information per serving:

Calories 304 Fat 13 g

Sodium 670 mg Saturated fat 4 g

Carbohydrates 23 g Calcium 205 mg

Protein 24 g Cholesterol 170 mg

Dietary fiber 3 g

Diabetic exchanges per serving: 2 vegetable, 1 bread/starch, 2 ½ medium-fat meat.