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
1 — 42 ounce container of rolled oats
1 cups of wheat bran
1 cups of wheat germ
1 cup of oat bran
2 cups of a mix of nuts: almonds, walnuts, filberts, pecans, cashews
1 cup of peanuts
1 cup of Sesame seeds
1 cup of Sunflower seeds
1/2 cup of dried, ground orange peel
1 cup of safflower oil
1 cup honey
1 tbsp orange extract (or flavoring or your choice)
Mix the grains and seeds in a large bowl.
Heat the oil, honey, and flavoring in the microwave until it is at a rolling boil (timing varies with size and power of your microwave).
Pour the oil & honey over the dry ingredients and mix well, making sure all is coated.
Bake in a large flat roasting pan at 225 degrees (F) for thirty minutes.
Stir and bake another 20 minutes, continue to stir and bake every twenty minutes until it starts to brown.
It should no longer be sticky.
Turn off the oven and let cool.
Store in an airtight cool place.
Add additional protein powder to recipe OR enjoy with your favorite morning protein serving.
(Scumble is an art term where the artist fills in darks and lights by scribbling the pencil in lose or tight circles and squiggles.)
2 tsps butter
1/2 cup Egg Beaters Southwest Style
1 oz. reduced fat 2% Cheddar cheese grated
2 oz. deli Misquite smoked turked chopped or Turkey Lil Smokey links sliced
1 whole wheat pita or whole wheat tortilla/wrap
Melt butter in non stick pan on med-high.
Pour in egg, sprinkle turkey and cheese on top.
Lower heat to med.
Cut pita in half and drop in toaster to warm.
Careful opening the pita, hot steam will escape. Or warm tortilla in toaster oven (I drop it in the toaster, just be careful it doesn’t get caught on the elements)
As eggs start to set, scumble together with spatula in a stirring/chopping/incorporating motion and shape in an even circle a little smaller than the pita.
Let brown slightly. You want the cheese to brown but not the egg. Turn over to brown other side. Cut in half and place one half in each half of warm pita or wrap.
Options: if using plain egg beaters or eggs you can add your favorite seasoning when adding the cheese.
1 serving with pita: 174 cal, 9g carbs, 17g protein, 1g fiber, 7.5g fat, 4.5g sat fat.
1 serving with wrap: 159 cal, 5.5g carbs, 18g protein, 3.5g fiber, 8.5g fat, 4.5g sat fat.
Menopause Makeover approved: a perfect recipe to start the day! Serve with salsa – yummy.