This is probably one of the best recipe tools I can give you. The Frittata. What exactly is a frittata? It is an egg mixture that is first cooked on the stovetop and then finished in the oven. Kind of like a quiche, just without the 1500 calorie pie crust that it sits in, and way less work than an omelet. It is perfect for breakfast or lunch…great for those on a budget…and even better for those that are strapped for time.
The most important thing to learn is the technique. Saute your favorite veggies, when they are tender throw in a dozen eggs, and bake in the oven. IT’S THAT SIMPLE. I recommend dividing it into 6 portions, but if you are super hungry 4 is totally fine. I use whole eggs, not just egg whites because the yolks contain a plethora of vital nutrients including Vitamin D! Although new research suggests that the egg yolks themselves don’t have a major impact on cholesterol levels, if you are concerned leave a few yolks out.
This recipe is perfect for lunch with a side of mixed greens and tomatoes or breakfast with your oatmeal or fruit. It reheats very well so it is literally a thoughtless addition to your weekly menu! With TONS of super bioavailable protein it is a great low-cal meal that won’t leave you begging for more.
- 1 Teaspoon Olive or Coconut oil
- 1 Small Red Onion
- 5 Cups Swiss Chard
- 12 Large Eggs
- 1/8 Teaspoon Salt
- ¼ Teaspoon Pepper
- 3 Scallions
- ½ Cup Part Skim Ricotta Cheese
- Preheat oven to 350 degrees
- Sautee Swiss chard and onion in oil
- When tender, add eggs
- Top with scallions and dollops of ricotta cheese
- Bake for 25-30 minutes or until the center is no longer runny
Nutrition Facts: 198 Calories, 13g Fat, 5g Saturated Fat, 2g Fiber, 16g Protein, 52% Vitamin A, 25%, 13% Calcium, 12% Iron