It’s a new year so start your day with a nutritious and yummy balanced breakfast ... Baked Breakfast Frittata. Frittata’s are new to me. I always thought this dish was a specialty you only ordered at a fancy restaurant. But as intimidating as the name sounds, a frittata is like an omelet, the only difference is the ingredients are mixed into the eggs and it is served open faced. Sonya, a sailing buddy of mine, introduced me to this easy-to-make and delicious recipe while on a sailing vacation in the Caribbean. I was impressed with the taste, and how easy it was to prepare. And I noticed I wasn’t hungry for hours afterwards. I customized this recipe so it was low calorie, high protein, high fiber and low fat. So if you are looking for a yummy, nutritious, easy-to-make breakfast that will start your day with the correct balance of protein, carbs, fat and fiber, you will love this Baked Breakfast Frittata. I call it The Yellowbird Morning Delight in tribute to the name of the boat I enjoyed it on. The Yellowbird Delight 1 tablespoon olive oil 1 can 4 oz diced green onions Preheat oven: 350 degrees Use a 10-inch oven safe skillet Cook the potatoes in hot oil, uncovered over medium heat for 5 minutes. Stir occasionally. Then cover and cook for another 5 minutes until tender. Remove from the heat and mix in the ham and ½ cup of cheddar cheese. In a mixing bowl stir together the eggs, milk, chili peppers, oregano, salt, onions and psyllium husks. Then pour into the skillet and mix together. Lay the pepper strips on the top of the frittata. Bake, uncovered for 25-30 minutes. Sprinkle the top with ¼ cup of cheddar cheese. In a separate pan stir salsa and cilantro together and heat. Cut the frittata into wedges, place the parsley as decoration next to the wedge and serve with the salsa mixture. Serve on a smaller dish with a lovely wine glass filled with chilled water and a twist of lemon. You will feel like you are enjoying a gourmet meal on the French Riviera or, if you are lucky enough, on a sailboat in the Caribbean. Calories: 196 per serving The level of protein and fiber will keep you feeling full for hours. And this meal is balanced. So start your day with a healthy breakfast. |
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