We have a brand new breakfast recipe that will get your day off to a GREAT start. Not only is it delicious, but it’s a make-ahead meal that’ll help you sneak in some veggies first thing in the morning.
Introducing the Mediterranean Frittata
The US Centers for Disease Control says that only 10% of Americans get enough veggies in their diet, so making a habit of adding them to your breakfast is a GREAT idea. So how many veggies do you need? Federal health guidelines recommend women get 2 to 2½ cups of veggies a day while men get 3 cups. (Tip: raw salad greens require double the amount to equal 1 serving, i.e., 2 cups greens = 1 cup cooked.)
Frittatas are good any time of the day but they are AMAZING for breakfast. They’re filled with nutrients to keep you feeling full till noon, and give you a good head start on your protein needs. I especially love them because basically anything goes when it comes to ingredients! You can experiment with different veggie/spice/salsa combos and they will taste great. This recipe will serve 4-6 people.
Ingredients:
- 1 small sweet potato
- 1 tbsp EVOO
- 6 eggs
- 1 cup Egg Beaters or liquid egg whites
- ¼ cup lite coconut milk (or other low fat non-dairy milk)
- ½ small red onion, diced
- 3 cups roughly chopped spinach
- 1 cup grape tomatoes, halved
- ½ cup black olives, diced
- ½ cup fresh basil, chopped
- ¼ cup low fat goat cheese (optional)
- Salt and pepper to taste
Preparation:
- Preheat oven to 375 degrees. Place washed and pierced sweet potato in microwave and cook till done (about 4-6 minutes depending on the size). Meanwhile, in a large bowl mix the eggs and non-dairy milk. Set aside.
- Place large oven-safe skillet on the stove and heat on medium, adding EVOO. When the oil is hot, add the diced onion and sauté for 3-5 minutes.
- When the sweet potato is done, remove peel, and chop it into bite-size pieces.
- Add the sweet potato, spinach, tomatoes, olives and basil to the onions. Stir to combine and then pour in the egg mixture. Sprinkle in the (optional) low fat goat cheese and the salt and pepper (about ½ to 1 tsp each) and give a quick stir.
- Carefully place the skillet in the oven and bake for 40-45 minutes, until the eggs are cooked all the way through in the middle. Cooking time will vary depending on your pan size, so begin checking after about 30 minutes.
- Remove from the oven and let cool for 5-10 minutes before slicing.
- Store in airtight containers in the refrigerator for up to 5 days.
Bon Appetit!
Learn to Make More Meals Like This
We’ve helped hundreds of clients gain control of their eating habits through our flagship 35 day fitness, nutrition, and mindset coaching program, Thrive In 35. Thrive In 35 is designed to help you shed lbs, get fit, and gain confidence. We not only give you a collection of recipes that your entire family love. We also help you tweak your favorite dishes so that they’re healthier and still taste delicious! Thrive sells out of 75 spots, every time (as it did just recently). Click here to get on the early bird list for the next one.
Stronger for Today,
The Method3 Fitness Team
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