This is one of the staples that I cook for my husband on Sundays for the upcoming week. Generally, I make 2 of them. One containing carbs and the other carb-free.
Basic Frittata Recipe
18 large eggs (14 egg whites / 4 whole eggs)
olive oil
1/8 cup skim milk
freshly ground pepper
red pepper flakes and/or hot sauce
Preheat oven to 450 with baking dish on middle rack.
Wisk eggs, milk, and seasonings together and add addional ingredients as desired. (see ideas below)
Once baking dish is really hot, coat botton and sides with olive oil. It may be so hot the oil actually bubbles so be careful.
Pour egg mixture into hot baking pan and bake at 450 for 10 minutes...then turn the oven down to 350 until it is cooked through in the center.
Let it cool and then cut into portions which can be put in baggies and placed in the fridge or freezer depending on how fast you would eat it.
Examples of combinations I have used with much success, according to my husband!
*black beans or brown rice etc can be added to any of these for "carb days"
*frozen spinach, feta cheese, canned whole tomatoes (drained and placed in
the egg mixture once it has been poured into the baking dish)
*yellow and green squash, feta, olives
*asparagus, feta, cherry tomatoes
*shredded chicken breast, sliced peppers, salsa poured over once cooked
You get the idea. I have a TON of these recipes if anyone is interested.
Basic Frittata Recipe
18 large eggs (14 egg whites / 4 whole eggs)
olive oil
1/8 cup skim milk
freshly ground pepper
red pepper flakes and/or hot sauce
Preheat oven to 450 with baking dish on middle rack.
Wisk eggs, milk, and seasonings together and add addional ingredients as desired. (see ideas below)
Once baking dish is really hot, coat botton and sides with olive oil. It may be so hot the oil actually bubbles so be careful.
Pour egg mixture into hot baking pan and bake at 450 for 10 minutes...then turn the oven down to 350 until it is cooked through in the center.
Let it cool and then cut into portions which can be put in baggies and placed in the fridge or freezer depending on how fast you would eat it.
Examples of combinations I have used with much success, according to my husband!
*black beans or brown rice etc can be added to any of these for "carb days"
*frozen spinach, feta cheese, canned whole tomatoes (drained and placed in
the egg mixture once it has been poured into the baking dish)
*yellow and green squash, feta, olives
*asparagus, feta, cherry tomatoes
*shredded chicken breast, sliced peppers, salsa poured over once cooked
You get the idea. I have a TON of these recipes if anyone is interested.
