by admin | March 4, 2010 9:12 am
This frittata is a great way to get a serving of veggies in without even knowing it, and your kids will be psyched to eat green eggs. Spinach is also a great source of fiber, calcium and vitamins, so this family-friendly breakfast is tasty and good for you! I also lightened it up by using egg whites, low-fat milk, and by adding herbs and veggies for flavor instead of cheese.
Green Egg Frittata
4 large eggs
1/2 cup egg whites
1/4 cup milk skim milk
1 tablespoon fresh chives
1/4 cup cooked spinach, squeeze out water
1 tablespoon olive oil
1 garlic clove, minced
1/4 onion, sliced
1 cup wild mushrooms (or cremini), sliced
1/4 pound asparagus, woody bottoms removed and cut into 1 inch pieces
1. Preheat the oven to 350°.
2. In a blender or food processor, combine the eggs with the milk, and chives and spinach; season with salt and pepper. Blend until combined. Set aside.
3. In an ovenproof skillet, heat olive oil over moderate heat. Add the garlic and onion and cook 3 minutes to soften. Add the mushrooms and cook 3-5 minutes to brown. Add the asparagus and cook 3 minutes until tender.
4. Pour in the egg mixture. They should almost or just cover the vegetables. Cook the frittata over medium/low heat until the edges set, 2-3 minutes. Transfer the skillet to the oven and cook for 15-20 minutes, or until the frittata is set in the center and browned on top. Serve hot or at room temperature. Serve with Oven Roasted Potatoes
Note: The frittata can be prepared the night before, refrigerated and reheated or served at room temp the next day.
126.5 calories, 9.9 g protein, 5.78 g carb, 7.44 g fat, 1.71 g sat fat, 156 mg chol, 243 mg sodium, 1.4 g fiber
Roasted Potatoes with Rosemary and Shallots
1 pound fingerling potatoes, halved lengthwise
1 tablespoon olive oil
2 tablespoons rosemary, chopped
1 medium shallot, halved then sliced
Salt and pepper to taste
1. Preheat the oven to 400°.
2. In a bowl, toss the potatoes with the olive oil, rosemary, shallots, salt and pepper.
3. Once evenly coated, arrange the potatoes in a single layer on a sheet pan or roasting pan.
Roast for 30-45 minutes. Flip them after 30 minutes (don’t flip them if they stick when you try to move them…just let them keep cooking).
114 calories, 2 g protein, 19 g carb, 3.7 g fat, .56 g sat fat, 0 mg chol, 140 mg sodium, 2.87 g fiber
Source URL: http://www.phillymag.com/articles/2010/03/04/recipe-a-family-friendly-st-pattys-day-breakfast-030810/
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