Eggs aren’t just for breakfast anymore! They are nutritious little bundles of joy and fairly affordable to boot! There are many ways to make eggs, but one in particular that can help you increase your vegetable count too is making quiche or frittatas J
If I have the time, I will make a wonderful oat crust, which adds a lovely nuttiness to the quiche. But it doesn’t always happen, so a frittata it was. (btw I will post the recipe on the oat crust in the future, be sure to check it out!) There are quite a few different flavour combinations you can choose from when making a frittata; I’ve put a few options below (from @epicurious). Or it can be whatever you’ve got left in the fridge, anything can work!
Just be sure to have an oven safe skillet/pan or even a cast iron pan would work wonders (plus you’ll get a boost of iron too!)
2-3 tbsp olive oil
8 eggs, large
½ cup milk
¼ tsp salt and pepper
To customize add any one of these combinations:
· 1 cup each sautéed diced peppers, zucchini and freshly chopped basil leaves
· 1 cup each halved cherry tomatoes, diced avocado and cooked chicken with ¼ cup chopped cooked bacon and blue cheese
· 8 ounces cooked Italian sausage and crumbled with ½ cup chopped cooked broccoli rabe and ¼ cup grated parmesan cheese
· 2 cups sliced cooked asparagus, 4 ounces cooked salmon and ¼ cup each fresh chives and parsley
· 3 cups diced cooked potatoes, 8 ounces chopped cooked corned beef
· 1 pound baby spinach (wilted and squeezed dry) with ½ cup crumbled feta and topped with 2 tablespoons of fresh dill/scallions
Preheat oven at 350°F. Heat oil in pan on medium-high heat. Pour egg mixture into skillet along with whatever combinations you’d like. Stir and cook until edges start to pull away from the pan; about 5-7 minutes. Then bake for 16-18 minutes or until set.
*Option to add some chopped onions at the beginning of the recipe. I have excluded them to make the recipe more low FODMAP friendly and instead used garlic infused olive oil to give some flavour.
What flavour combinations do you like to use for a frittata?
I just LOVE using squash as a vehicle for cooking. I’ve posted about squash in the past and will continue to as it’s just so tasty and versatile J If you’re looking for a new easy way to use spaghetti squash, I’ve got a recipe for you!
I adapted this recipe to make it more low FODMAP friendly from www.eatingwell.com.
Chicken Enchilada-Stuffed Spaghetti Squash
2 8-ounce boneless, skinless chicken breasts
1 2 ½ - 3 ½ pound spaghetti squash, halved lengthwise and seeded
1 ½ cups red enchilada sauce, divided (you can you a jarred product or make your own)
1 medium zucchini, diced
1 cup shredded pepper jack or mozzarella cheese
1 – Preheat oven to 450°F
2 – Place chicken in a medium saucepan, add water to cover and bring to a boil. Reduce heat to a simmer until meat thermometer reads 165°F when inserted. About 10-15 minutes.
3 – Transfer chicken to a cutting board and shred with 2 forks. Place in a large bowl.
4 – Meanwhile, place squash cut side down in a microwave –safe dish and 2 tablespoons water. Microwave, uncovered, on High until flesh is tender, about 10 minute. (You could also bake in the oven at 400°F until squash is tender, 40 to 50 minutes).
5 – Use fork to scrape the squash from shells into a large bowl and place shells on a baking sheet. Stir in about 1 cup of the enchilada sauce, zucchini, ½ teaspoon pepper ad ¼ teaspoon of salt into the squash and chicken. Divide the mixture between the shells; top with the remaining ¼ cup enchilada sauce and cheese.
6 – Bake on the lower rack for 10 minutes. Move to upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes. To serve, cut each shell in half or eat out of the bowl!
* If making the enchilada sauce:
1 tsp garlic infused olive oil
1 24-ounce can pureed tomatoes
1 tsp ground cumin
1 tsp chili powder
1 tsp paprika
Salt and pepper to taste
1 – Pour olive oil in saucepan, heat on medium. Add tomatoes and spices, stir to combine. Bring to a boil. Reduce heat and let simmer for 12-15 minutes. Once heated through, remove from heat.
I work as a Dietitian and definitely walk the talk. I love to cook and help people get back to being healthy again.