Serves 6, 2-individually wrapped frittatas per serving

  • Nonstick cooking spray
  • 3 links turkey breakfast sausages
  • 3/4 cup chopped fresh mushrooms
  • 1/3 cup chopped onion
  • 4 large eggs
  • 1/3 cup skim milk
  • 1/2 teaspoon fine sea salt
  • Pinch of black pepper
  • 1-1/2 teaspoons grated Parmigiano-Reggiano cheese
  1. Preheat oven to 400 F.
  2. Spray saute pan with nonstick cooking spray. Remove casings from sausage links. Break sausage into small pieces and place in nonstick saute pan. Add mushrooms and onions and saute until sausage is cooked.
  3. Line a muffin pan with foil liners. Divide the sausage mixture evenly among the muffin cups.
  4. Place the eggs, egg white, and milk in a bowl and whisk together. Add salt and pepper.
  5. Pour egg mixture evenly into muffin cups. Top each serving witihy 1/4 teaspoon cheese.
  6. Bake 30 minutes. Serve immediately.
  • Calories 95
  • Calories from fat 40
  • Total fat 4.5 g
  • Saturated fat 1.5 g
  • Trans fat 0
  • Cholesterol 135 mg
  • Sodium 385 mg
  • Potassium 175 mg
  • Total carbohydrate 2 g
  • Dietary fiber 0
  • Sugars 1 g
  • Protein 10 g
  • Phosphorous 120 mg

Exchanges/Choices

  • 1 med-fat meat

– from the cookboook, “The Stress Free Diabetes Kitchen,” by Barbara Seelig-Brown

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