Baked Breakfast Frittata
by Staness Jonekos
The level of protein and fiber will keep you feeling full for hours. This meal honors The Menopause Makeover Food Pyramid–it is perfectly balanced, low in calories and the perfect way to start the day.
Prep time: 30 minutes
1 tablespoon olive oil
1-1/2 cups potatoes cut in 1/2-inch cubes
1-1/2 cups chopped cooked LEAN ham (8 oz.)
3/4-cup (3 oz.) low-fat shredded cheddar cheese
8 eggs slightly beaten (or two 8-oz. cartons of egg product)
1/3 cup low-fat milk
2 teaspoons fresh oregano
1/4 teaspoon salt
4-oz. can diced green onions
2 teaspoons of psyllium husks (you can buy this powdered fiber – it has no taste – at a health food store or grocery store like Whole Foods)
1/2 of a 7-oz. jar of roasted red sweet peppers cut into thin strips
1-1/2 cups salsa
1/4 cup fresh cilantro
3 sprigs of parsley
Preheat oven: 350 degrees.
In a 10-inch oven-safe skillet, cook the potatoes in hot olive oil, uncovered over medium heat for 5 minutes. Stir occasionally. Then cover and cook for another 5 minutes until tender.
Remove from heat and mix in the ham and 1/2 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 top of the frittata.
Bake uncovered for 25-30 minutes.
Sprinkle the top with 1/4 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.
Protein 17 grams
Carbs 11 grams
Fat 8 grams
Fiber 2 grams