This quick and easy frittata delivers a ton of nutrients from a rainbow of colorful organic vegetables and protein from eggs and eggwhites. By removing 1/2 the egg yolks we reduce both fat and cholesterol by half, but without tossing all of the protein-fortifying elements contained only in yolk. * For more on why this 2:1 ratio of eggwhites to yolks is ideal, read EGGS ARE NOT THE ENEMY. If you’re following a high protein diet, add an additional 3 whole jumbo eggs, plus 3 eggwhites and/or 6-8 oz diced cooked organic chicken breast.
Another great thing is that you can prepare Frittata in advance on Sundays or whenever your less slammed, and reheat for a hot satisfying breakfast on busy mornings.
*As always use organic ingredients wherever possible!
1/2 tsp fresh ground black pepper
1 clove crushed garlic
1/2 green pepper, diced
1/2 red pepper,diced
1/2 red onion, diced
2 cups green beans or broccoli, gently steamed
2 cups raw spinach, lightly chopped
2 tbsp fresh basil leaves, light chopped
6 whole jumbo eggs
6 egg whites
1 oz sheep’s milk feta, crumbled (optional)
Preheat oven to 400 degrees. Place large ovenproof skillet on burner. Turn to medium and lightly mist with olive oil. Add garlic, onions and peppers and saute until tender. Turn off heat. Add broccoli or green beans and stir veggies to combine. In a large bowl beat eggs and egg whites about 30 seconds, or until combined and slighty fluffy. Pour eggs into veggie skillet and gently stir to distribute with wooden spoon. (Take care not to scrape bottom of pan, this removes oil and can makes frittata stick to pan later on). Add spinach, basil and optional feta again gently stir to distribute.* Transfer skillet to the oven and bake for 10 minutes. Once eggs are firming up, turn on broiler and broil till top is lightly golden brown. Remove from oven and allow to cool for 10 minutes or more before removing from pan. Use heat safe rubber spatula to gently loosen frittata along sides of pan and slide under it if possible. Cover pan with large plate or wooden cutting board. With palm in center of cutting board and other hand on handle of pan rotate so frittata ends up on cutting board/plate. Carefully remove pan and use spatula to loosen anything stubbornly sticking to pan. Cut into 4 to 6 triangular pieces and enjoy!
*If you unsure whether your skillet can go in oven, don’t risk ruining pan or your breakfast! Instead, lightly mist an 8×8 inch square baking pan and after all ingredients have been added, transfer egg and vegetable mixture to square pan to bake.
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