Veggie Frittata

  September 29, 2013  |    Blog>Recipes

As you know by now, we’re all about doing things to be healthy and happy.  That’s why as September comes to a close we want to make sure you know about  an important initiative that helps to keep people healthy. This month is Hunger Action Month and  Feeding America (the nationwide network of food banks) urges everyone to take action in their communities.  One unique way you can make a difference is by taking “The SNAP Challenge”. This challenge involves Eating on just $4.50 a DAY!  This is the daily average per person benefit provided by SNAP (Supplemental Nutrition Assistance Program).

(Psst… looking for more veggie & egg combo recipes for more lip-smacking fun?  Try these…
Egg Cups with Creamy Avocado and Sun-dried Tomato
Egg and Spinach Avocado Soup
Tomato, Egg, Spinach & Feta Never Tasted Beta’ Wrap
Egg Salad Tomato Poppers
Mediterranean Style Eggs with Kalamata Olives
Sunny Side Up Stuffed Eggplant
Skinny Eggs and a Portobello Bagel
Balsamic Egg White Capped Portobello Burger)

 

Looking for help with this challenge?


Consider:

Having a few more Meatless Mondays!  Why? Besides the fact that we recommend focusing on eating  more plant based foods for good health, meat is an expensive protein source. Swap it for inexpensive proteins like lentils and legumes–or even start by just cutting back on your meat servings.  A standard serving of meat is 3 ounces.  So eat less meat and combine it with other ingredients like whole grains, and produce!

Focus more on beans and legumes (we mentioned this above, but it beans deserve their own spotlight! Hello chili, black bean burgers , corn and bean salads and chick peas stews. (Stay tuned we’ll share some of these recipes in the coming weeks).

Having eggs for dinner-They are a great, inexpensive protein source that you can whip up in a hurry.

Checking out this article for more inexpensive ways to eat healthfully!  (Also, for more information, check out Feeding America’s site. You can learn more about the initiatives, including what you can do when Hunger Action Month is over.

Two of the suggested meals in the article came out to about$1 dollar per serving! We’ve included one of the meals below -and it is similar to one of our favorites that we often make.  We’ve noted how we make it slightly different which will lower the calories and fat.Check out this link

Check out this meal!

Frittata with Seasonal Produce

Ingredients:

  • 2 tablespoons olive oil (We use oil in a spray container and spritz the pan with it. Then,– if anything starts to stick, we add a splash of water)
  • 2 small onions, chopped
  • 8 ounces small red-skinned potatoes, unpeeled, sliced into paper-thin rounds
  • 2 shallots, chopped (divided use)
  • Fine-grain sea salt (we skip the salt–feta adds plenty of salty flavor)
  • 8 ounces seasonal vegetables, such as summer squash or broccoli, cut into 1/2-inch pieces (we always add a bit more veggies than called for)
  • 10 large eggs, well beaten (we use Eggland’s Best eggs because they have 25% less saturated fat)
  • 1/4 cup (1 ounce) crumbled feta cheese (we use fat free feta, but at some stores it can be more pricey, so check this!)
  • 1 tablespoon extra-virgin olive oil, for drizzling
  • Small bunch of chives from the garden, chopped (or substitute 1/3 cup chopped green onions)

Directions:

Heat the oil in a heavy, ovenproof 12-inch skillet over medium-high heat. Stir in the onions, potatoes, half of the shallots and two big pinches of salt. Cover and cook, stirring occasionally, until the potatoes are just cooked through, about 5 minutes. Stir in the vegetables and cook for another minute or two, until they soften up a bit. Set aside half of this mixture on a plate.

Whisk 1/2 teaspoon salt into the eggs and pour the eggs into the skillet. Cook over medium-low heat until the eggs are just set and there isn’t a lot of liquid in the pan, about 5 minutes. To facilitate this, run a spatula underneath the perimeter of the frittata and tilt the pan so the uncooked eggs run to the underside. The key is to avoid browning on the bottom. Top with the reserved vegetable mixture and sprinkle with the cheese and the remaining shallot.

Place under a broiler (a low setting will give you more control, if you have that option) for a couple of minutes, or just until the top of the frittata is puffed up and set. Resist the urge to walk away — the frittata can go from perfect to burned in just a few seconds. Remove from the broiler and let sit for a minute or two. Sprinkle with the chives (or green onion). Drizzle with a bit of extra-virgin olive oil and serve warm or at room temperature, right out of the pan. Serve with a side of beans, a cabbage and carrot slaw, pasta with olive oil and sautéed garlic, or whole-grain toast with melted cheese.

Makes 8 servings.

Variation: Whisk 2 teaspoons of Thai curry paste into the eggs and use broccoli as the vegetable.

PER SERVING (*NOTE–If you make this the way we do as we noted above, subtract roughly 70 calories from these numbers and about half the fat): Calories 181, Fat 12 g, 3 g sat, Cholesterol 268 mg, Sodium 205 mg, Fiber 1 g, Carbohydrates 8 g, Protein 10 g

SOURCE: Adapted from Super Natural Every Day by Heidi Swanson (Ten Speed Press, $23)

A final tip? Lastly, reach out to your local food bank and become a volunteer during September and all year long.
(Also, for more information, check out Feeding America’s site at http://feedingamerica.org/.  You can learn more about the initiatives, including  what you can do when Hunger Action Month is over.)

 

The Nutrition Twins work with Eggland’s Best to help people get more nutrients.

 

Veggie Frittata
 
PER SERVING (*NOTE--If you make this the way we do as we noted above, subtract roughly 70 calories from these numbers and about half the fat) : Calories 181, Fat 12 g, 3 g sat, Cholesterol 268 mg, Sodium 205 mg, Fiber 1 g, Carbohydrates 8 g, Protein 10 g
Author:
Ingredients
  • 2 tablespoons olive oil (We use oil in a spray container and spritz the pan with it. Then,-- if anything starts to stick, we add a splash of water)
  • 2 small onions, chopped
  • 8 ounces small red-skinned potatoes, unpeeled, sliced into paper-thin rounds
  • 2 shallots, chopped (divided use)
  • Fine-grain sea salt (we skip the salt--feta adds plenty of salty flavor)
  • 8 ounces seasonal vegetables, such as summer squash or broccoli, cut into ½-inch pieces (we always add a bit more veggies than called for)
  • 10 large eggs, well beaten (we use
  • Eggland's Best
  • eggs because they have 25% less saturated fat)
  • ¼ cup (1 ounce) crumbled feta cheese (we use fat free feta, but at some stores it can be more pricey, so check this!)
  • 1 tablespoon extra-virgin olive oil, for drizzling
  • Small bunch of chives from the garden, chopped (or substitute ⅓ cup chopped green onions)
Instructions
  1. Heat the oil in a heavy, ovenproof 12-inch skillet over medium-high heat. Stir in the onions, potatoes, half of the shallots and two big pinches of salt. Cover and cook, stirring occasionally, until the potatoes are just cooked through, about 5 minutes. Stir in the vegetables and cook for another minute or two, until they soften up a bit. Set aside half of this mixture on a plate.
  2. Whisk ½ teaspoon salt into the eggs and pour the eggs into the skillet. Cook over medium-low heat until the eggs are just set and there isn't a lot of liquid in the pan, about 5 minutes. To facilitate this, run a spatula underneath the perimeter of the frittata and tilt the pan so the uncooked eggs run to the underside. The key is to avoid browning on the bottom. Top with the reserved vegetable mixture and sprinkle with the cheese and the remaining shallot.
  3. Place under a broiler (a low setting will give you more control, if you have that option) for a couple of minutes, or just until the top of the frittata is puffed up and set. Resist the urge to walk away -- the frittata can go from perfect to burned in just a few seconds. Remove from the broiler and let sit for a minute or two. Sprinkle with the chives (or green onion). Drizzle with a bit of extra-virgin olive oil and serve warm or at room temperature, right out of the pan. Serve with a side of beans, a cabbage and carrot slaw, pasta with olive oil and sautéed garlic, or whole-grain toast with melted cheese.
  4. Makes 8 servings.
  5. Variation: Whisk 2 teaspoons of Thai curry paste into the eggs and use broccoli as the vegetable.

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