EASY RECIPES

Sausage Frittata with Spinach and Mushrooms

A hearty and flavorful frittata made with savory sausage, sauteed spinach, mushrooms, and eggs. It’s an easy one-pan dish perfect for meal prep or a quick meal option. Perfect for breakfast or dinner! This dish is gluten-free, low-carb, keto-friendly, and protein-rich.

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Ingredients:

6 large eggs

200 g sausage (crumbled or sliced; use chicken, turkey, or pork sausage)

1 cup fresh spinach leaves

1 cup sliced mushrooms

½ cup shredded cheese (optional, such as cheddar or mozzarella)

2 tablespoons olive oil or butter

1 teaspoon garlic powder

½ teaspoon paprika

Salt and pepper to taste

Instructions:

Step 1: Preheat the oven to 375°F (190°C).

Step 2: Heat olive oil or butter in an oven-safe skillet over medium heat.

Step 3: Add sausage and cook until browned. Remove and set aside.

Step 4: In the same skillet, sauté mushrooms until golden, about 5 minutes. Add spinach and cook until wilted.

Step 5: In a bowl, whisk together eggs, garlic powder, paprika, salt, and pepper. Stir in half of the cheese if using.

Step 6: Add the sausage back to the skillet, evenly distributing the ingredients. Pour the egg mixture over the top.

Step 7: Cook on the stovetop for 2-3 minutes until the edges begin to set.

Step 8: Sprinkle remaining cheese on top and transfer to the oven. Bake for 10-15 minutes or until the frittata is fully set.

Step 9: Remove from the oven, let it cool for 5 minutes, and slice into wedges.

Notes:

Use any sausage of choice; opt for uncured or nitrate-free for a healthier option.

Substitute spinach with kale or other leafy greens if preferred.

Use a non-stick, oven-safe skillet for best results.

Tips:

Make it dairy-free by omitting cheese or using plant-based alternatives.

Meal prep: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave or oven.

Add extra veggies like bell peppers, zucchini, or onions for more nutrients.

Nutritional Info(per serving, serves 4)

Calories: ~250

Protein: ~18g

Fat: ~18g

Carbs: ~4g

Fiber: ~1g

Benefits:

Protein-Rich: Boosts muscle repair and keeps you full longer.

Low-Carb: Supports keto or low-carb diets.

Gluten-Free: Suitable for gluten-sensitive individuals.

Nutrient-Dense: Packed with vitamins and minerals from spinach and mushrooms.

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30-Minute Italian Sausage Pasta

This 30-Minute Italian Sausage Pasta is a flavorful and hearty dish perfect for busy weeknights. Tender pasta is tossed with savory Italian sausage, earthy mushrooms, and fresh spinach, all coated in a rich marinara sauce. This recipe is dairy-free, featuring no cream or cheese, yet packed with bold Italian flavors. Ready in just half an hour, it’s a quick, nutritious, and satisfying meal that’s easy to customize. Whether you’re cooking for your family or meal prepping for the week, this pasta dish is sure to be a hit!

Ingredients:

300g pasta (penne, rigatoni, or fusilli)

250g Italian sausage (casing removed, crumbled)

2 tbsp olive oil

1 medium onion, finely chopped

2 garlic cloves, minced

200g mushrooms (button or cremini), sliced

150g fresh spinach leaves

1 cup marinara sauce (store-bought or homemade)

1/2 tsp red chili flakes (optional)

1/2 tsp dried oregano

Salt and black pepper to taste

Instructions:

Cook the Pasta:

Boil pasta in salted water according to package instructions. Drain and set aside.

Cook the Sausage:

Heat olive oil in a large skillet over medium heat.

Add the crumbled Italian sausage. Cook until browned and cooked through (5-7 minutes). Remove from the skillet and set aside.

In the same skillet, add more olive oil if needed.

Sauté onions and garlic until fragrant (2 minutes). Add sliced mushrooms and cook until softened (5 minutes).

Combine Ingredients:

Add spinach to the skillet and cook until wilted (1-2 minutes).

Stir in marinara sauce, red chili flakes, and dried oregano. Let simmer for 2-3 minutes.

Mix Pasta and Serve:

Add cooked pasta and sausage to the skillet. Toss until evenly coated in the sauce.

Season with salt and black pepper to taste.

Serve warm.

Notes:

Use gluten-free pasta if needed.

For more veggies, add bell peppers, zucchini, or cherry tomatoes.

Use turkey or chicken sausage for a leaner option.

Tips:

Save some pasta water to thin the sauce if needed.

Fresh herbs like basil or parsley add extra flavor when garnished.

Double the recipe for meal prep; it stores well in the fridge for 2-3 days.

Nutritional Info (Per Serving):

Serving Size: 1 cup

Calories: ~400

Protein: ~20g

Carbs: ~50g

Fats: ~12g

Fiber: ~5g

Benefits:

Quick & Easy: Ready in just 30 minutes.

Dairy-Free: Suitable for lactose intolerance.

High Protein: From sausage and spinach.

Rich in Vitamins: Spinach provides Vitamin K, A, and iron.

Customizable: Add or substitute ingredients to taste.

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Mediterranean Salmon with Spinach

A vibrant and flavorful dish that’s dairy-free, nutrient-rich, and perfect for a healthy meal. This Mediterranean-inspired recipe is loaded with wholesome ingredients.

Ingredients:

For the Salmon:

4 salmon fillets (about 6 oz each)

2 tbsp olive oil

Salt and pepper, to taste

1 tsp smoked paprika (optional)

For the Sauce:

2 tbsp olive oil

4 garlic cloves, minced

1 cup marinated artichoke hearts, drained and chopped

1/3 cup sun-dried tomatoes, chopped

2 tbsp capers, rinsed

5 oz fresh baby spinach (about 4 cups)

Juice of 1 lemon

1/3 cup vegetable or chicken stock (optional for extra moisture)

Fresh parsley, for garnish

Instructions:

Prepare the Salmon:

Pat salmon fillets dry with a paper towel. Season with salt, pepper, and smoked paprika.

Heat 2 tbsp olive oil in a large skillet over medium heat. Sear salmon for 4-5 minutes per side until golden and fully cooked. Remove and set aside.

Prepare the Sauce:

In the same skillet, add 2 tbsp olive oil and minced garlic. Sauté until fragrant (about 1 minute).

Add chopped artichoke hearts, sun-dried tomatoes, and capers. Cook for 2-3 minutes, stirring occasionally.

Add the baby spinach and cook until wilted (about 2 minutes). Squeeze lemon juice over the mixture and add stock if needed.

Combine:

Return the salmon fillets to the skillet, spoon the sauce over the top, and cook for an additional 1-2 minutes to warm through.

Serve:

Garnish with fresh parsley and serve hot with quinoa, rice, or a side of roasted vegetables.

Chef’s Notes

Use fresh, wild-caught salmon for the best flavor and nutritional benefits.

Adjust the seasoning according to your taste. Add chili flakes for a spicy kick.

For a more vibrant sauce, use fresh cherry tomatoes instead of sun-dried tomatoes.

Tips:

Pan Selection: Use a nonstick or cast-iron skillet for even cooking.

Timing: Don’t overcook the salmon—remove it from the skillet as soon as it flakes easily with a fork.

Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days.

Nutritional Information (Per Serving)

Calories: ~350

Protein: 30g

Fat: 22g

Carbohydrates: 8g

Fiber: 3g

Omega-3 fatty acids: High

Benefits:

Rich in Omega-3s: Supports heart health and reduces inflammation.

Low in Carbs: Suitable for low-carb and keto diets.

Loaded with Antioxidants: Spinach, artichokes, and sun-dried tomatoes are rich in vitamins and minerals.

Dairy-Free: Perfect for individuals with lactose intolerance or on a dairy-free diet.

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