We continue our Monday series for July this week with one of my favorite FitFoods – Frittata. Frittata uses one of the most accessible protein sources, eggs. We have cut out some of the fat and cholesterol by using only half of the yolks. Beyond that, there is a minimal amount of fat in the bacon, but I think it is essential for the flavor. The other fat comes from our fat friend, olive oil.
This seems like a breakfast dish, but I assure you it is great for any time. Top it off with a little salsa or pico de Gallo. I sometimes use a little non-fat sour cream or greek yogurt. This is delicious hot or cold. It is a great leftover if it makes it that long.
savour… better on the second day
FRITTATA
Before you start:
Be sure the whip the eggs well. This will add some volume.
Keep an oven mitt handy. If you are not accustomed to putting pans in the oven you may accidentally grab the handle without a mitt out of habit. It hurts. Trust me… I’ve done it.
The ingredients:
- 2 tablespoons extra virgin olive oil
- 2 slices bacon
- 1 clove garlic minced
- 1/4 cup diced onion
- 1 cup chopped raw spinach
- 1/4 cup chopped fresh basil
- 1/2 cup diced tomato
- 6 whole eggs
- 6 egg whites
- 1/3 cup skim milk
- salt and pepper
The method:
- Preheat oven to 400˚F.
- Heat 12-inch oven-safe skillet over medium heat.
- Add oil bacon, garlic, and onion to the pan.
- When bacon is browned and onion is soft add spinach.
- When spinach has wilted add tomatoes.
- While tomatoes begin to cook, beat eggs with milk.
- Whisk in salt and pepper.
- Pour egg mixture over fillings in the pan.
- Allow the eggs to set.
- Lift the edges of the egg to allow more liquid to go underneath and settle.
- When all of the loose egg liquid is set transfer the pan to the oven.
- Cook in the oven on the middle rack for 10-12 minutes until the top is golden brown.
- Remove and allow it to cool for at least 5 minutes.
- Serve in wedges.
FitTip – Fitting It In
We are all busy. Sadly, for many of us, when things get hectic exercise is the first thing to get moved down the list of priorities. In fact, it is the one thing that should remain at the top. Regular exercise will improve your ability to focus and keep you healthy enough to tackle the most challenging “to do” list.
In the event that you simply do not have time to make it to the gym, try some of these things:
- Walk the dog. Since you may have to do it anyway, make it a brisk walk. A regular 30-minute brisk walk can do wonders for your health… and your little dog, too.
- Watch TV from the floor. Catching up on your Tivo’d shows at the end of the day? Try watching from the floor and get some ab work in. When you have finished with that, take some time to stretch. Be sure to hold each stretch for at least 30 seconds. No bouncing.
- Basic training. With a little planning on even the busiest of days, you can squeeze in a little calisthenics. Push-ups, pull-ups, triceps dips, and lunges are all good basic exercises. Do three sets each of these to failure on the days you just can’t get your regular workout in.
