I have made this Frittata several times for breakfast and even dinner! It is a huge hit with everyone. It has a great bold flavor, plus it is healthy, of course! Also, it is very easy to make vegetarian as well!
Olive Oil Spray
1 bunch Swiss chard, stems and center ribs removed (12 oz spinach can be used if chard is unavailable)
1 large red onion, chopped
8 ounces mild chicken sausage, casings removed and broken up into small pieces
4 whole eggs
4 Egg whites
1/4 cup unsweetened almond milk (lowfat cow, rice, hemp, soy or coconut will also work)
1/2 tsp sea salt
1/2 tsp freshly ground black pepper
1 cup crumbled lowfat feta cheese (about 4 1/2 ounces)
Handful fresh Italian parsley leaves or basil, for garnish
Tip: To make vegetarian, replace sausage with your favorite vegetarian sausage or portobello mushrooms. This will also reduce calories.
Preheat oven to 325°F. Spray 8 x 8 x 2-inch glass baking dish with olive oil spray. Bring large pot of salted water to boil. Add Swiss chard or spinach and boil or steam until barely wilted, about 2 minutes. Drain. Finely chop, then place in kitchen towel and squeeze dry. Set aside.
In a large skillet, saute onion in spray of olive oil until tender, about 4 minutes. Add sausage and sauté until brown and cooked through, breaking up with fork, 5 to 7 minutes. Remove from heat and cool.
Whisk eggs, almond milk, salt, and pepper in large bowl to blend. Add chard and cooled sausage mixture, then feta; stir to blend. Transfer mixture to prepared baking dish.
Bake frittata until set in center, 45 to 55 minutes. Transfer baking dish to rack and cool frittata 15 to 20 minutes. Cut into pieces. Garnish with fresh parsley or basil.
Serve with your favorite fruit in season.
Tip: Can be made a day ahead, just heat oven to 325 degrees and reheat your pieces of frittata for 10 minutes.