Frittata - 6g Carbs, 1.7g Fiber
From: From The Healthy Kitchen - Recipes for a Better Body, Life,
and Spirit (Hardcover) by Andrew Weil, M.D. and Rosie Daley (Knopf)
Frittatas, or Italian omelets, are a bit easier to make than omelets,
though the techniques are similar. I like frittatas because they are
a substantial dish - dense with eggs, vegetables, and seasonings. You
can eat a slice or two for breakfast, brunch, or lunch, or you can warm
up a slice for a quick dinner on those evenings when you get home late
from work. I like to serve the frittata with a mixed green salad.
Food as Medicine
In addition to providing 5.5 grams of protein each, eggs are a valuable
source of choline. Choline, found in egg yolks, is a micronutrient vital
for optimum brain health, nerve signaling, cholesterol transport, energy
metabolism and maintenance of cell membranes.
5 eggs
2 Tbsp grated Parmesan cheese
1 clove garlic, finely chopped
1/4 cup chopped onion
1 Tbsp olive oil
1 tsp Italian seasoning
1/2 tsp freshly ground black pepper
1/2 tsp salt
1/4 cup sliced mushrooms
1/2 cup sliced zucchini
1/2 cup asparagus, coarse ends removed, spears cut into 2-inch pieces
2 Tbsp grated cheddar cheese
GARNISH
1 avocado, cut into wedges
1 tomato, cut into wedges
Preheat broiler.
Lightly beat eggs and Parmesan cheese in a bowl.
Put the garlic, onions, and olive oil in an ovenproof saute pan and
cook over medium heat until the onions become limp. Add the spices.
Add the mushrooms, zucchini, and asparagus and saute until the onions
are limp and transparent, about 2 1/2 to 3 minutes.
Pour the egg batter over the vegetables, shaking the pan to keep the
eggs from sticking to the bottom. Loosen the edges of the omelet with
a spatula and tilt the pan so that the uncooked part runs around the
pan. Just before the eggs are about to set, sprinkle the grated cheddar
cheese on top and remove from the heat.
Put the pan under the broiler on the highest shelf until the top
becomes brown, about 2 minutes. Slide the frittata onto a platter
and cut into wedges. Garnish with avocado and tomato wedges. Serve
immediately.
Serves 6
Nutrition per Serving:
166.4 Calories, 13g Fat, 3.3g Saturated Fat, 67.8 % of calories from fat,
183mg Cholesterol, 7.9g Protein, 6g Carbs, 1.7g Fiber
