Frittata a la (your name here)

Photo by: Steve Knight

Kristie at curvygirlguild.com inspired me with her 15-minute Frittata this morning which sounded just what I was wanting. Having a high protein breakfast is ideal because it sets up a more energetic day. Protein keeps us going longer than bread, sugar and pastries.

This recipe is a great example of how to look at any recipe and adapt it to what you have on hand or different dietary needs. I have issues with cured meats so I don’t eat bacon, ham, deli meats and I feel the added nitrites (among other ingredients used for curing meats) are not healthy for my needs.However, you should do your own research or ask your health care professional to make a personal choice. Actually I don’t eat meat anymore because it doesn’t agree with my stomach. I do eat eggs, and some cheeses but lactose is also an issue so I use a milk substitute. I use almond milk but rice and soy milk is also available as well as cow’s milk with the lactose removed. Kristie only suggests using about a half cup of the filling of your choice.

When I looked in the fridge, the fresh mushrooms and Roma tomatoes caught my eye first. I sliced about 1/4 cup of mushrooms and one tomato after slicing lengthwise first. I used a non-stick 6 in. omelet pan. I don’t have a lid to fit the omelet pan so I used my serving plate. I don’t use fats that become solid at room or refrigerator temperature so I use a small amount of canola oil to saute’ the vegetables.

I use whole eggs  as seen in the fat content of the nutrition information. I don’t worry about whole eggs because my intake of fats is low even with whole eggs. Our bodies make cholesterol and limiting too much in our diet can lead to a metabolic response of making more cholesterol than is healthy. There is no reason to overdo cholesterol consumption but as I have said before, there is no bad food group. Overindulgence of any food group can cause health problems. If this is confusing, look at my post, Good Fats, Bad Fats for more information.

Whenever finding a new recipe, think about what you can change for your needs. Even if you have all the ingredients, think about how you could substitute to keep food interesting. So here is how my frittata turned out. I would like to know what you put in yours.

3 eggs

1/4 cup sliced mushrooms

1 small Roma tomato

Dried Dill weed

Onion powder

1/4 tsp canola oil

2 Tbsp grated Parmesan

Beat eggs in a small bowl until mostly blended. Saute’ vegetables in canola oil on medium high heat. Sprinkle spices on vegetables and take care not to overcook or stir vegetables often. When Vegetables are lightly cooked, Pour eggs over vegetables and cover. Immediately turn heat to low and do not disturb for 7 minutes. Remove cover and check the top for doneness. If the eggs have not cooked on the top, leave covered for another 2 to 3 minutes. Remove plate, shake the pan back and forth slightly  until the eggs begin to slide. Tip and slide on your serving plate. Top with a tablespoon or two of grated Parmesan.

Nutrition Information

Calories 262 Calories from Fat 157
% Daily Value*
Total Fat 17.4 g 27 %
Saturated Fat 5.9 g 30%
Trans Fat 0.0 g
Cholesterol 56 7 mg 189%
Sodium 343 mg 14%
Total Carbohydrates 5.6 g 2%
Dietary Fiber 1.3 g 5%
Sugars 3.8 g
Protein 21.8 g

Thanks to Kristie for her Frittata recipe.