I hate when influencers say their recipe is “quick and easy,” and I’m 10 ingredients in, 4 pans, 1 hour invested, and questioning my life choices
When I say quick and easy – I mean it – Like you can fit this one in between Zoom calls
This Broccoli Sausage Frittata checks all the boxes for quick and easy meal prep
There are only four ingredients, the frittata cooks up in one pan, and you can sauté the sausage while chopping the broccoli, and beat the eggs while the broccoli is steaming in the pan with the sausage. The oven does all the rest while you are cleaning up, so when the frittata is cooked in 15 minutes, the kitchen is clean
About the Ingredients:
Sausage:
We get our sausage from the Bronx at Calabria Pork Store so it’s wonderfully flavorful and surprisingly lean
You can easily swap out a plant based sausage to make this dish ovo-lacto-vegetarian, and cut down on saturated fats
There’s no need to add oil to this recipe, unless you opt for a plant based sausage, but also no need to drain because the fat is so minimal
What’s not minimal is the seasoning – Hence no salt or pepper in this recipe so it TRULY is 4 ingredients
Broccoli Florets:
You can save time by just buying the broccoli in florets, but if you have the stalks – Don’t throw them out. They have the same anti-cancer nutrients and sulforaphane as the florets. They can be peeled and shredded into a slaw, or try this Creamy Dreamy Broccoli Soup made from the broccoli stalks
Eggs:
If you have access to local eggs, that’s a great option. Or, if available, seek out pasture raised and Certified Humane which means the chickens most likely have the most freedom to roam. Your market may carry brands like Vital Farms and Pete and Jerry’s which carry a third-party certificate
These options are more expensive, but eggs are still a relatively cheap protein compared to meat. Of course, you go with your budget and accessibility when making your personal choices for ingredients
Don’t overbeat the eggs or they will become aerated. This will make the frittata rubbery. If you notice the frittata puffing up in the oven, then collapsing when you take it out, try beating the eggs less next time
Parmigiano Reggiano:
Best to grate off the block. I buy Parmigiano Reggiano Stravecchio in bulk, cut into cubes, and run through the food processor using the chop blade so we always have it on hand. The pre-grated variety often has fillers, like cellulose, which I often refer to “termite food” in my cooking classes
For the love of God, do not get that garbage in the green can!
The frittata tastes even better on day two, something I LOVE about this recipe for a meal prep day – I can eat it day one, and it’s fabulously delicious on day two
Instagram Tutorial: How to Make Sausage Broccoli Frittata
Sausage Broccoli Frittata
Makes 8 Wedges
8oz lean hot sausage, crumbled
Dozen eggs
2 cups broccoli florets
¼ cup Parmigiano Reggiano fine grated
-Preheat oven to 350 degrees F
-Cook sausage in oven proof skillet e.g. cast iron
-Beat eggs
-Add broccoli florets to sausage, cover, steam broccoli for 5 minutes until it begins to soften
-Distribute beaten eggs across top of sausage and broccoli
-Loosen sausage and broccoli as shown in IG vid tutorial*
-Sprinkle with parm, distributing evenly
-Transfer to center oven rack and bake until eggs set
-Loosen and cut in wedges as shown in IG tutorial reel
-Serve as is, on a sandwich, with a side of soup and/or salad
*Don’t skip this step of loosening the broccoli and sausage from the bottom of the skillet – That will help suspend the broccoli and sausage so you get some in every bite, and will keep those ingredients from sticking/burning on the bottom of your skillet
