A frittata is an Italian omelette or crustless quiche type of dish and Italians often use leftover pasta in its make up. I had some leftover couscous in my refrigerator and some cooked smoky paprika sausages (made by Heck) from a Bonfire Night meal and, since it’s Sausage Week at the moment, I thought
why not combine the two? Well the result is better than I could have ever hoped and the red pesto topping is the crowning glory (so don’t be tempted to give it a miss unless you really don’t like). This dish is great both hot and cold so perhaps have tonight hot and eat any leftovers for lunch tomorrow with a little salad on the side. I shall be packing some into my Bariatric Bento Box (details here) for my lunch on the road tomorrow. Leftovers that don’t taste a bit like it!
SAUSAGE AND COUSCOUS FRITTATA
about 225 g/8 oz cooked couscous (I like the garlic and coriander/cilantro flavour, but plain is fine)
4 spring onions/scallions, chopped
150 g/5 oz frozen peas, defrosted
5 cherry tomatoes, quartered
5 cooked chipolata sausages, cut into bite-sized pieces
salt and freshly ground black pepper
low-fat cooking spray or mist
1 tbsp sun-dried tomato pesto (optional)
- Mix the couscous with the spring onions.
- Beat the eggs in a large bowl, add the peas, tomatoes, sausages and salt and pepper to taste. Stir in the couscous mixture, mixing well.
- Generously spritz a large 25-cm/10-inch non-stick frying or saute pan with low-fat cooking spray or mist. Heat over a medium-high heat, add the egg mixture and cook for 7 minutes, covering with a plate or lid after 4 minutes. Shake the pan gently once in a while so that the bottom doesn’t burn. The eggs should be just about set at the end of this time.
- Now turn over the frittata by placing the plate back over the pan and turn out onto a plate. Gently slide back into the pan to cook the other side for 4-5 minutes.
- To serve, carefully slide the frittata from the pan onto a large round platter or board. Cut into wedges and top with a little sun-dried tomato pesto for serving.
TIP: If you don’t have a large 25-cm/10-inch pan then you can halve the mixture and cook two separate frittatas in a 20-cm/8-inch pan. The bonus is that these are also easier to handle when turning over.
WLS PORTION: 1/2