Did You Say Leftovers?

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

Ingredients

METRIC/US

about 225 g/8 oz cooked couscous (I like the garlic and coriander/cilantro flavour, but plain is fine)

4 spring onions/scallions, chopped

4 eggs

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)

 

METRIC

1.  Mix the couscous with the spring onions.
2.  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.
3.  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.
4.  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.
5.  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.

 

SERVES 4

WLS PORTION: 1/2

CALORIES: 292

PROTEIN: 24.4g

CARBOHYDRATE: 25.7g

FAT: 10.4g