The office dilemma…it’s 10 a.m. and someone just set a box of doughnuts in the break room. You’re starving. What’s just one doughnut going to hurt?
Well, one little round gem can, if you’re counting calories, contain about 25% of your entire daily total. If you’re on a program that counts points, one gooey pastry usually packs 7 to 11 of your daily points totals, and if you have a problem with elevated blood sugar…
Take control! You can do this! You just ate a big, healthy breakfast a few hours ago! What? You didn’t eat breakfast? You had a piece of toast and some black coffee? AARGH!!!
Take a look at this lovely breakfast. This egg frittata and that whole-grain toast will keep you full until lunchtime. That isn’t a small plate, folks. That baby takes up half the plate. Think you’re too busy to whip this up before work? You can assemble this beauty in 15 minutes, or even less! Here we go.
Vegetable Egg Frittata
This frittata is made with liquid egg substitute, but can be made with whole eggs, or just egg whites. It is loaded with your choice of veggies. My favorites are diced red onion, diced green or red peppers, some mushrooms and a handful of fresh spinach leaves. Leave some out, put in your favorites. This recipe uses my favs, but be brave and change it up. REALLY starving? Add some Canadian bacon or cooked, drained turkey sausage. Remember, eggs make a great meal anytime, so add a salad and make it an easy Sunday supper.
Equipment you will need: A cutting board, a sharp knife, a liquid measuring cup, a small wire whisk or a fork, a 10-inch non-stick pan, an oven with a broiler, a rubber “cake” spatula, a wide flat spatula
For one serving:
1 teaspoon olive oil
1/4 cup diced red onion
1/4 cup diced green and red peppers
1/2 cup sliced fresh mushrooms
a pinch of Kosher salt
a pinch of black pepper
1 handful fresh spinach, chopped or thinly sliced
1/2 cup liquid egg substitute (like Egg Beaters), two whole eggs OR three egg whites
1 tablespoon fat free liquid coffee creamer
Some Mrs. Dash Seasoning, or Emeril’s Essence (any seasoning to add a little interest!)
2 Tablespoons shredded low-fat cheese (I use cheddar or co-jack)
Preheat the broiler in the oven. Set it to “Hi” if you have that option. Put the oven rack in the upper third of the oven. Start the coffee.
Heat the non-stick pan over medium heat. Using the cutting board and the knife, dice some onion and green/red pepper. Slice some mushrooms, unless you buy the already sliced kind. (If you had veggies for dinner last night, you could already have your veggies diced for breakfast and waiting in a baggie in the frig!) Place the olive oil in the pan and swish it around. Add the onion, peppers and mushrooms to the pan. Sprinkle with salt and pepper. Saute until tender, about two minutes. When tender, add the chopped spinach and stir in around for about another minute, until the spinach is wilted.
While the veggies are sauteing measure out 1/2 cup egg substitute into a liquid measuring cup. Add non-fat liquid creamer and seasoning and beat slightly with a wire whisk or a fork. When veggies are cooked, gently pour egg mixture over veggies. Top with shredded cheese. Allow to cook for about a minute, until eggs look like they are beginning to set up (get sort of firm around the edges). Remove pan from heat. Place pan under broiler for about 2 minutes. Until you know how your broiler works, WATCH IT! The frittata will get puffy and turn a lovely brown on the top. Remove immediately and let sit on top of the stove. Do not try to remove the frittata from the pan, yet.
Put the toast in the toaster. By the time the toast is done, the frittata will have loosened from the pan. Using a rubber spatula, loosen the edges of the frittata from the pan. Gently slide a wide, flat spatula under the mix and fold it in half. Slide it out onto your plate. Spread your whole-grain toast with all-fruit spread. Add a bowl of fresh berries, melon or citrus fruit. Pour your coffee and enjoy. Who needs a doughnut?
