Frittata
A delicious way to start the day!
Frittatas, or Italian omelets, are a bit easier to make than omelets, though the techniques are similar. I like frittatas because they are a substantial dish – dense with eggs, vegetables, and seasonings. You can eat a slice or two for breakfast, brunch, or lunch, or you can warm up a slice for a quick dinner on those evenings when you get home late from work. I like to serve the frittata with a mixed green salad.
In addition to offering 5.5 grams of protein each, eggs, which are an excellent inclusion in a diet focused on healthy aging, are a valuable source of Choline. This micronutrient, primarily found in egg yolks, is crucial for optimal brain health, nerve signaling, cholesterol transport, energy metabolism, and the maintenance of cell membranes, all essential elements for maintaining health and vitality as we age.
Recipe courtesy of The Healthy Kitchen: Recipes for a Better Body, Life and Spirit.
Ingredients
5 eggs
2 tablespoons grated Parmesan cheese
1 clove garlic, finely chopped
1/4 cup chopped onion
1 tablespoon olive oil
1 teaspoon Italian seasoning
1/2 teaspoon freshly ground black pepper
1/2 teaspoon salt
1/4 cup sliced mushrooms
1/2 cup sliced zucchini
1/2 cup asparagus, coarse ends removed, spears cut into 2-inch pieces
2 tablespoons grated cheddar cheese
GARNISH
1 avocado, cut into wedges
1 tomato, cut into wedges
Instructions
Preheat broiler.
Lightly beat eggs and Parmesan cheese in a bowl.
Put the garlic, onions, and olive oil in an ovenproof sauté pan and cook over medium heat until the onions become limp. Add the spices. Add the mushrooms, zucchini, and asparagus and sauté until the onions are limp and transparent, about 2 1/2 to 3 minutes.
Pour the egg batter over the vegetables, shaking the pan to keep the eggs from sticking to the bottom. Loosen the edges of the omelet with a spatula and tilt the pan so that the uncooked part runs around the pan. Just before the eggs are about to set, sprinkle the grated cheddar cheese on top and remove from the heat.
Put the pan under the broiler on the highest shelf until the top becomes brown, about 2 minutes. Slide the frittata onto a platter and cut into wedges. Garnish with avocado and tomato wedges. Serve immediately. If you prefer to make ahead, slice when the frittata is done, cool, then store in the refrigerator. You can warm in the microwave or serve room temp. Stays good for up to 3 days.