Eggs. If you are in the fitness world you start to really get sick of eggs... Coming up with new and interesting (ie tasty) ways to cook eggs and egg whites becomes quite the challenge. Thankfully, there are ways...and here is one of them! As usual, everything we have here is personal trainer approved.
A frittata is basically just a fancy way to dress up your normal scrambled egg type ingredients, to add a little variety and texture to the mix. You can make these with just about any ingredient you deem worthy, but for our purposes, we went with this:
- 4 eggs
- 1/2 cup skim milk
- white onions and various peppers
- spinach
- grape tomatoes
- chicken sausage
- feta
- parmesan
- salt & pepper
Quite honestly the amount of the ingredients is really up to your personal tastes, how many servings you need, etc. The only thing you need to keep fairly consistent is your ratio of milk, to ensure you get the fluffy eggs you are looking for so it doesn't fall flat after baking.
Step 1: Brown your onions/peppers in an oven safe pan with a bit of olive/canola oil on the stove over med heat. At the same time turn your oven on to "broil". Toss in your meat next (we used pre-bought chicken sausage but you could easily make your own turkey sausage, etc.) Lastly, toss in the spinach and wilt that down.
Step 2: Whisk the eggs/milk/salt/pepper in a separate bowl, then toss in the rest of your ingredients (sliced tomatoes, feta, etc).
Step 3: Pour the egg mixture in the pan on the stove and cook til its no longer "soupy" and basically mostly standing on its own.
Step 4: Finish in the top rack of your oven for about 4 minutes, or until the top is a nice golden brown. *Key tip, everyone's broil function is different, some have HIGH and LOW settings, we used high and watched it really closely, and it honestly looked done after about 3 minutes.
Step 5: Let rest a min, transfer to a plate, top with parm chz, and enjoy!
Couple final tips, apparently this can be done really well in a cast iron pan as well, (we just used a normal skillet for this attempt), and also if you wanted to get fancy, try buying all your ingredients fresh from a local Grand Rapids farmers market, as they should have just about everything you need and you can't beat the fresh ingredients!
Until our next brunch, stay safe and stay fit!