You might possibly have noticed that the byline above is new. Too often, I am late posting, so we've moved to something less time sensitive. Behold! I hereby inaugurate "This Week In Food!" A quick glance at my food logs will tell you that I eat a fair amount of eggs. Perhaps, too many by some people's opinions, but I am okay with it. I am of the school that says that dietary cholesterol has less effect on the LDL levels than previously thought. You can do your own research and consult your own doctor. I don't enjoy egg white omelets and pretty much want to smack people who order them. If it doesn't taste good, I'm out. Yolks taste good. My overall cholesterol numbers are consistently between 113 and 132, so obviously there is less of a need for me to fret over a few eggs.
Here is a simple recipe that is great to prepare ahead for brunch, dinner or, as I do, for several meals ready in a jiff via leftovers. It's called a frittata, or as The Wife says, "free tatas". As much a fan as I am of tatas, this has nothing to do with breasts. It's all about the huevos. A frittata is an Italian omelet, not folded as a French omelet or rolled as an American omelet, but it is mixed together and baked. Think of it as a quiche that didn't go to prep school. This vegetable omelet is perfect served at room temperature or hot, right out of the skillet. Its numbers are surprisingly good for something so satisfying and tasty. Just 154 calories, 9.4g fat, 10.6g protein, 6.2g of carbs and even a gram of fiber for good measure. Add into the mix that you can serve 6 people for about $1.10 each, plus, perhaps, a small side salad and some toast and you have an inexpensive, fast and easy meal in your bag of tricks.
Vegetable Frittata
Serves 6
Ingredients
8 large eggs
1/4 cup fat free half and half
1 pinch salt
1 pinch pepper
3 tsp EVOO, used 1 tsp at a time
6 oz. crimini mushrooms (baby portabellas), sliced
1/2 red bell pepper cut into 1/8" strips
1/2 a medium sweet onion sliced thin
1 clove garlic, minced
1 medium Yukon gold potato, peeled and sliced into 1/8" pieces
1/2 tsp salt
1 oz. parmigianno reggiano cheese, grated
Method
- Preheat oven to 350.
- Beat eggs, half and half and pinches of salt and pepper until well combined and set aside.
- Season your potato slices with 1/2 tsp of salt and set aside.
- In an oven safe, non-stick, 10" skillet, over medium-high heat, add 1 tsp of EVOO and saute your mushrooms, peppers and onions, until the onions start to caramelize.
- Add minced garlic and saute until fragrant (about 45 seconds to a minute).
- Remove the mushroom mixture and set aside.
- Add another tsp of EVOO to your pan and cook your potatoes until lightly browned on each side. Set aside.
- Carefully wipe out your pan with a paper towel and return to Medium-low heat.
- Stir your eggs into the pan with a heat safe spatula until the eggs just start to form curds.
- Add in your mushroom mixture and the potatoes and stir until well distributed.
- Immediately place in the oven and bake for 10-15 minutes, or until the eggs are fully set.
- Sprinkle with grated cheese and return to the oven for an additional 1-2 minutes.
- Gently remove from the pan and rest for 5 minutes and either serve hot with a side salad, or hold at room temperature for up to 2 hours for serving at room temperature.
Feel free to mix up the veggies with anything you like or add some lean ham to the mix. Want spinach? Add some. Broccoli? Feel free! This basic framework can be a canvas to make whatever frittata you like. Buon Appetito!
Cya,
M
What I ate Thursday and how I exercised:
Breakfast ~ Regrettably, nothing.
Lunch ~ Manhattan clam chowder and salmon over a grilled vegetable salad.
Dinner ~ Veggie burger, w/homemade guacamole on a whole grain bun and spicy, oven baked sweet potato fries (recipe next week)
Exercise ~ none
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