I absolutely love summer vegetables. However, it can be challenging to think of creative ways to serve them, especially if you’re trying to cook for people who try to avoid vegetables at all costs. Since this week’s Nutrition article is on the importance of starting your day with breakfast, here’s a healthy, easy, quick egg recipe that you can whip together ahead of time and reheat for mornings. No time to eat at home? Wrap a portion of the frittata in a whole wheat tortilla, heat it up and go!
A few years back eggs got a bad reputation because of the cholesterol content. However, in the last few years it was learned that not all foods with high cholesterol will have a deleterious effect on blood cholesterol. The culprit is the saturated fat in a food (such as fatty meats) that will cause the body to produce more cholesterol. Eggs only contain a small amount of saturated fat, 1.6 grams per one large egg, or 8 percent of your recommended daily allowance (RDA).
Eggs are also high in protein, containing 6 grams per serving, or 12 percent of your RDA. They also are super foods for immune system health since they have high amounts of lutein and zeaxanthin, which also can help to reduce the risk of macular degeneration.
But who’s to say eggs can only be for breakfast? This would also make a mighty tasty supper or heck, even lunch! Or is that only in my world?
- 1 1/2 tablespoons olive oil
- 1/2 cup chopped red bell pepper
- 1/3 cup chopped sweet onion
- 1/2 cup chopped mushrooms
- 1/2 cup chopped squash
- 1 tablespoon chopped fresh basil
- 3/4 teaspoon salt
- 8 large eggs
- 1 large tomato, thinly sliced
- 1/2 cup shredded sharp cheddar
- Preheat oven to 375 degrees.
- Grease and 8-inch square oven-proof casserole dish.
- Place tomato slices between paper towels to absorb moisture.
- Heat olive oil in a medium skillet over medium-high heat. Add red pepper, onion, mushrooms, squash and basil. Stirring frequently, cook 8 – 10 minutes or until vegetables are soft. Set aside and let cool slightly.
- Whisk eggs and salt together; add vegetables and mix.
- Pour egg mixture into casserole dish and bake for 20 minutes.
- When eggs are slightly set, remove from oven and top with tomatoes and shredded cheese.
- Return frittata to oven and bake an additional 10 – 15 minutes or until set.
- Cut into squares and serve.
Yields 8 servings
- Mix up any of the vegetables. Substitute zucchini for the yellow squash, eggplant for the mushrooms.
- Got picky eaters or kids who won’t touch a vegetable? Chop the vegetables very finely, or even puree them in a blender before adding the eggs. I won’t tell them if you don’t!
- Mix 1 lb of ground turkey with 1 tablespoon of sausage seasoning, brown, drain and add to the mixture.