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Monday, February 27, 2012

Guest Blogger-Lauren Kelly

Good morning everyone!  Today I'm honored to have Lauren Kelly from Lauren Kelly Nutrition here to share one of her recipes with us. 

I "met" Lauren several months ago on Facebook and just love her attitude towards life and all around well-being. I look forward to her updates to see what I will learn each day.  Lauren is married with three children, has been a Certified Nutritionist for 8 years and recently became Staff Nutritionist at The Bar Method (in Montclair, NJ for all of my fellow NJ peeps). She is dedicated to an authentic and realistic method to achieving optimal health. Lauren will provide nutritional consulting for the following but not limited to: weight loss, disease prevention, reduction in cholesterol and blood pressure, controlling blood sugar, vegetarian diet, heart health, weight gain, eating disorders, increase energy, gluten intolerance, food allergies and sensitivities and overall improved lifestyle. 

So please join me in welcoming Lauren Kelly today as our Guest Blogger! 

I love this recipe because it is so versatile and can be used with many different ingredients.  I love it because you can use whatever vegetables you have in your fridge!  

Chicken Sausage & Vegetable Frittata
Adapted from Clean Eating Magazine 
  • 1 organic mild Italian chicken sausage package
  • 1 orange bell pepper, chopped
  • 1/2 cup sliced grape tomatoes
  • Handful mushrooms, chopped
  • 8 egg whites
  • 1/8 tsp dry mustard
  • Garlic powder, sea salt and ground black pepper, to taste
  • 1 1-oz slice whole-wheat bread, crust removed and discarded, cut into 1/2-inch cubes, optional
  • 1/4 cup shredded cheese of your choice
  1. Preheat oven to 375ºF.
  2. Remove casings from sausages and crumble filling into a large oven-safe nonstick pan on medium heat; cook, stirring occasionally. After about 5 to 7 minutes, when sausage is golden brown in color and almost cooked through, add bell pepper, tomatoes and mushrooms. Continue to sauté until mushrooms begin to soften, about 5 minutes.
  3. Reduce heat as low as possible (or remove from stove if using a gas range). In a medium bowl, beat egg whites with mustard, garlic powder, salt and black pepper using a whisk or handheld mixer. (Don't overdo it and make a meringue; simply incorporate flavors with eggs and lighten them up a bit.)
  4. Distribute bread evenly over sausage-mushroom mixture, if desired. Then pour egg white mixture evenly over top. Increase heat to medium-low or medium (return pan to heat, if removed). Sprinkle cheese over top. Once egg whites start to set and turn opaque, transfer pan to oven.
  5. Bake until cheese browns and bubbles, about 30 minutes. Remove from oven and transfer to a plate to slice and serve.
This frittata has 2 servings.  One serving only has 232 calories, 6 grams of total fat, 2 grams of fiber and 28 grams of protein.  Healthy AND delicious! ENJOY! 

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