Eggs are a delicious source of low fat, low calorie protein, containing about 70 cal per large egg. They are a good source of vitamin B12 and folate contianing about 30% and 15% respectively of a persons RDI (recommended daily intake). As they contain less than 1.5g of saturated fat (bad fat) per egg with 4g of monounsaturated (good fat) they are not the cholesterol creepers once thought to be.
Althought typically thought of as a breakfast or brunch, I often enjoy eggs as a dinner (scrambled, omelete, quiche or frittata).
This colorful vegetable frittata is a simple, quick and healthy meal to make. Frittata's are so versatile that you can add any vegetable and any type of cheese you desire.
9 organic eggs
1 tsp salt
dash of ground black pepper
1 tsp dried thyme
2 T 1% milk
1 T parmesan cheese
1/4 cup shredded cheese (old cheddar, gruyere, swiss, goat, brie are some options)
1 T olive oil
1 clove garlic
1 cup baby spinach
1 tomato, diced
1/2 small zuchinni, sliced
1/4 red onion, roughly chopped
3/4 cup white mushrooms, quartered
In a medium bowl whisk together the eggs, salt, pepper, thyme, milk parmesan, shredded cheese and set aside.
In a 10 inch non stick saute pan (with lid), heat the olive oil over med heat and cook onions and garlic for 1 mins. Then add all the vegetables, except the tomatoes. Cook for 5 min and then add the tomatoes for about 1 mins. Stirring.
Pour the egg mixture over the sauteed vegetables and stir the mixture around until all the vegetables are covered. Reduce the heat to low, cover and let cook for about 10 minutes. After 10 minutes the eggs are likely not set yet and will need to place in oven.
Transfer the pan to a preheated 400F oven with cover on for about 6 mins. Once egg is set, remove the lid sprinkle with cheese (shredded) and broil with lid off for 3 minutes until brown on top.
Remove from oven and let cool slightly and serve in wedges. Goes well with a side of baby spinach salad.