Life is definitely busy, but if you can make a little time on the weekend, you can whip up a healthy dish that makes a delicious breakfast lunch or dinner, depending on the sides you serve with it.
Serve with a nice piece of whole grain toast and fresh cut fruit or serve as a brunch dish with a side garden salad and avocado.
Not only can you treat your family to a delicious, healthy breakfast on the weekend, but you can also set yourself up for a good work week with a daily healthy breakfast.
Ingredients List (makes four servings)
5 eggs (make it healthier with 3 eggs and 2 egg whites – you’ll save calories, fat, cholesterol, and saturated fat)
3/4 c milk
1/8 tsp. salt
1/4 tsp. ground black pepper
1 tsp olive oil
1/4 cup feta cheese (or goat cheese)
sauteed vegetables – choose what you like (the nutrition information includes the following) 1/2 chopped onion, 2 cloves diced garlic, 1/4 c red pepper, 1/2 c frozen spinach, chopped tomato)
In a large sautee pan over medium heat, add 1 tsp olive oil, onion and garlic and cook for 2-3 minutes. Add vegetables (except tomato) and sautee another 3 minutes. In a mixing bowl, whisk together eggs, milk, salt, pepper, and fresh herbs. Add to sauteed vegetables. Allow the egg mixture to cook for 2 minutes. Do not stir. Turn the oven broiler on high. Add tomatoes and feta cheese and allow to cook another few minutes. Place pan in oven and finish cooking the frittata in the oven just a few minutes.. This will help make it nice and fluffy and brown the top. Allow to cool, cut into fours and serve.
Nutrition Information (per serving 1/4 frittata)
calories 179
fat 11 g
protein 12
carbohydrate 8
sugar 5
fiber 1 (if you serve this with 1/4 cup raspberries and 1 slice of whole grain bread, you’ll bump the fiber up to 7 grams per serving)
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