Saturday, July 18, 2009

Frittatas: A Simple Healthy Breakfast

Since I did a recent article about eggs (see 7/11/09) I thought I’d give you an easy breakfast idea for eggs. Eggs are the highest quality protein that exists. If you eat eggs for breakfast it will sustain you for many hours versus eating a bowl of cereal which will leave you ravenous in 2 hours. Eating protein in the morning also increases your metabolism so you burn more calories which could help with weight loss.

No time to make eggs? Try making my easy frittata on the weekend. Simple to make, and can provide breakfast throughout the week by just heating up a square with a cup or a pieced of fruit. Besides being portable to bring to work, frittatas are versatile since they can be made different each time with various colorful vegetables - appealing to the eyes and palate!

Serves: 8 squares
Prep Time: 20 minutes
Cook Time: 25 minutes

½ sweet yellow medium sized onion, chopped
5 cups chopped vegetables (zucchini, yellow squash,
mushrooms, red bell pepper, tomatoes)
12 large eggs
1 tablespoon olive oil
2 cups shredded mozzarella cheese
2-3 tablespoons 1% milk
1 tablespoon Herbs de Provence (or favorite spice)
¼ teaspoon garlic powder

In a medium saucepan sauté onions and red bell peppers in olive oil until tender for 5 minutes. Add other vegetables and sauté until tender. Remove from heat and set aside.

In a bowl whisk eggs and add shredded cheese, milk, and spices. Fold in vegetables. Pour mixture into large glass baking dish (9 x 12) and bake at 350 degrees for half an hour or until lightly brown on top and firm. Remove and let rest for 10 minutes. Cut in squares and serve.

Per Serving

Calories 209

Protein 18 grams

Total Carbohydrates 6 grams

Total Fat 12 grams

Fiber 1 gram

Sodium 301 mg.

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