Step by Step to a Fabulous Frittata (Quick Dinner Alert!)

After another long day I came home and began my rummage through my fridge...hmmmm.....eggs, veggies, prosciutto, goat cheese, milk...ooo la la--time for a frittata! My first experience with a frittata was at my dear friend Kathie's home. I walk in and on the counter is a beautiful circle egg dish loaded with thinly sliced zucchini. It looked a little like an omelet, but it was at room temperature. It was fabulous! Kathie's family is from Italy, and her mother, Maria is a culinary goddess! That day we enjoyed zucchini frittata and apricots for lunch. The simple things in life! For me, I am forever thankful for my CSA (Community Supported Agriculture) goodies which constantly add variety to my life! Frittatas-- a great way to curve your hunger in under 15 minutes!
Wendy's Wednesday Night Frittata
Serves 2 or 1 with leftovers
Ingredients:
1 small potato
2 Tb canola oil
2 broccoli crowns
2 oz prosciutto or ham
4 eggs
1/3 cp crumbled goat, feta, or favorite cheese

Step 1: Preheat oven to 350*F
Step 2: In a heavy skillet or cast iron pan heat oil over medium high heat. Add cubed potatoes and allow to brown on each side (about 10 minutes)
Step 3: While waiting for your potatoes to cook steam your broccoli in the microwave for 3 minutes with 1/2 cup water or in a pot. Drain and chop the florets.
Step 4: Cut up your prosciutto and add prosciutto and broccoli to potatoes
Step 5: Whisk eggs and pour over potato mixture
Step 6: Crumble cheese over top and bake for 5 minutes or until set.
Step 7: Allow to rest for 3-5 minutes before cutting into wedges. Serve!

Serve with fresh fruit and a glass of milk! Well, I did and it was FABULOUS!!! Let me know if you decide to fix it! Be creative and avoid limiting yourself to only certain vegetables! Spinach, peppers, onions, garlic, or squashes all work! Add a splash of fresh herbs, too--darn, I wish I would have thought of that earlier! I was too hungry to think at the time. Enjoy!

Denise Austin & a Great Giveaway!

There are those who have taken on an iconic role as fitness & nutrition experts.  We have all grown up with them…Richard Simmons (don’t deny it, he is a lover of fitness), Arnold Schwarzenegger, Jane Fonda (although Vietnam Vets remember her for different reasons), Ellie Krieger (a favorite dietitian of mine), Denise Austin…and the list can go on.  I am thankful for those who choose the public light and promote what we need more of—balance…balance of our health and life.  Fitness & nutrition is a way of life!  Just recently I was given the opportunity to interview Denise Austin, and yes, she truly is as energetic off screen as she is on screen.  I was getting motivated just interviewing her!

Clearly fitness is her expertise, so I wanted to get her take on nutrition. Sometimes I worry that fitness gurus will also be fanatics when it comes to food—which is not balanced.  Well, Denise Austin is balanced!  She noted that she is not a nutrition expert, but she likes to cook and eat.  She practices mindful eating and does not even know it!  I had to ask her for some lifelong nutrition rules she lives by…

Denise Austin: I like to cook!  I really cook and we [husband, two teenage daughters, and herself] sit down as a family—we eat and talk as a family.

Denise expressed that it’s important that she and her family know what is in their food. She likes food fresh, healthy, & tasty!  Denise stated that both her daughters are athletes and she feels that they need to nourish themselves, but she never discusses weight or calories with them.  She feels it is more import that she models healthy behaviors while eating.  Through this approach she has raised two teenage girls who share her love for food & fitness.  Kudos to Denise for this approach!

Her mantra she shared with me was that if you exercise you can eat healthy 80% of the time and 20% of the time give yourself a break to splurge. Agreed!  Just make sure you do a couple of her workouts a week and make sure you watch that the 20% doesn’t creep over to 50%! J

More tips from Denise Austin: Don’t watch TV while eating & always eat at the dinner table.  Those are both “biggies” at my house, too!

Oh, and the best part of the interview…Denise Austin is giving away a “goodie bag” to two of my readers!  She really is fabulous!  I am going to break this up into two giveaways! 

The first giveaway…Denise Austin generously shared with me some of her favorite quick meals that she loves to make!  All of these are made with Oscar Mayer’s Turkey Bacon (yum—bacon really adds a lot of flavor with just a single piece!) 
Giveaway goodies...

 Prizes to be supplied by Kraft:

• Free coupons for Oscar Mayer Turkey Bacon
• Denise Austin-approved Oscar Mayer Turkey Bacon recipes
• Denise Austin’s new book: “Denise’s Daily Dozen”
• Denise Austin Yoga Pack – includes: Denise Austin Yoga Body Burn DVD & Official Yoga Mat
• Jump rope
• Workout CD mix
• Branded water bottle
• Exercise journal
• Eco-friendly tote – perfect for heading to the gym or the grocery store

 

Here is how to win…

Try one of these recipes, write up a 100-300 word review (what you liked, did you share it with anyone, was it simple, any changes, etc.), take a picture, and share with me via email: WJPetersonRD@aol.com I am going to pick the winner based on your picture and review of the recipe.  Giveaway ends on Sunday, June 13^th at 6pm PST.  All participants will have their recipe and picture posted on my blog, and the winner will be notified on my post.

Turkey Bacon Morning Muffins

·     http://www.kraftrecipes.com/recipes/turkey-bacon-morning-muffins-52479.aspx

Prep Time: 5 min

Total Time: 20 min

Makes: 12 servings, 1 muffin each

 

What You Need!

12 slices OSCAR MAYER Turkey Bacon, cut into 1/4-inch pieces

1-1/4 cups flour

1 cup quick-cooking oats

2 tsp.  CALUMET Baking Powder

1/2 cup fat-free milk

1/3 cup honey

1/4 cup canola oil

2 large egg whites

 

Make It!

PREHEAT oven to 400°F. Mix bacon, flour, oats and baking powder in large bowl. Add remaining ingredients; stir just until moistened. (Batter will be lumpy.)

SPOON batter into paper-lined muffin pan or muffin pan sprayed with cooking spray, filling each cup 2/3 full.

BAKE 15 minutes or until lightly browned. Cool on wire racks. Serve immediately, or cover and refrigerate or freeze any leftover muffins.

Nutritional Information

Per Serving:  

·      Calories  180

·      Total fat  7 g

·      Saturated fat  1 g

·      Cholesterol  10 mg

·      Sodium  270 mg

·      Carbohydrate  23 g

·      Dietary fiber  1 g

·      Sugars  9 g

·      Protein 5 g

·      Vitamin A  0 %DV

·      Vitamin C  0 %DV

·      Calcium  6 %DV

·      Iron  6 %DV

 

Turkey Cobb Lettuce Wraps

·       http://www.kraftrecipes.com/recipes/turkey-cobb-lettuce-wraps-63840.aspx 

Prep Time: 10 min

Total Time: 10 min

Makes: 1 serving

 

What You Need!

2 large leaf lettuce leaves

1 slice OSCAR MAYER Turkey Bacon, cooked, cut in half

6 slices OSCAR MAYER Deli Fresh Shaved Smoked Turkey Breast

2   thin peeled avocado slices

2 thin tomato wedges

1 Tbsp. KRAFT Light ROKA Blue Cheese Dressing

 

Make It!

TOP lettuce with remaining ingredients; roll up tightly.

 

Nutritional Information:

Per Serving:

·       Calories  140

·      Total fat  9 g

·      Saturated fat  1.5 g

·      Cholesterol  30 mg

·      Sodium  770 mg

·      Carbohydrate  6 g

·      Dietary fiber  2 g

·      Sugars  2 g

·      Protein 11 g

·      Vitamin A  35 %DV

·      Vitamin C  15 %DV

·      Calcium  2 %DV

·      Iron  6 %DV

Healthy Living Information

Good source of vitamin A or C

Nutrition Bonus

The lettuce in this breadless sandwich is not only rich in vitamin A but it also teams up with the tomatoes to provide a good source of vitamin C.

Easy Cheesy Frittata

·       http://www.kraftrecipes.com/recipes/easy-cheesy-frittata-95167.asp 

 

Prep Time: 10 min

Total Time: 40 min

Makes: 6 servings

 

What You Need!

4 whole eggs

4   egg whites

2 Tbsp. water

1 cup KRAFT 2% Milk Shredded Mozzarella Cheese, divided

1/2 cup chopped seeded tomatoes

2 slices OSCAR MAYER Bacon or OSCAR MAYER Turkey Bacon, crisply cooked, crumbled

1/4 cup chopped fresh basil

 

Make It!

HEAT oven to 350°F. Beat whole eggs, egg whites and water with whisk in medium bowl until blended.

STIR in 1/2 cup cheese, tomatoes, bacon and basil. Pour into greased 9-inch pie plate.

BAKE 25 min. or until puffed and golden brown. Sprinkle with remaining cheese; bake 5 min. or until melted.

 

Nutritional Information

Per Serving:

·       Calories  120

·       Total fat 7 g

·      Saturated fat  3 g

·      Cholesterol  150 mg

·      Sodium  260 mg

·      Carbohydrate  2 g

·      Dietary fiber  0 g

·      Sugars  0 g

·      Protein 13 g

·      Vitamin A  15 %DV

·      Vitamin C  2 %DV

·      Calcium  30 %DV

·      Iron  4 %DV

Healthy Living Information

Good source of calcium

Nutrition Bonus

The cheese in this flavorful frittata provides a rich source of calcium.

You can find more of Denise’s recipes and health tips on her website: www.DeniseAustin.com

Thank you Denise Austin for your fabulous energy, enthusiasm, your commitment to health, generous giveaway, and allowing me to interview you!

Thank you Oscar Mayer and Kraft Foods for your delicious turkey bacon and food products!


Please note, Kraft Foods is providing the prizes for this program at no cost to me.  This program is not administered or sponsored by Kraft Foods or its affiliates, but solely by Edible Nutrition. 

Stay tuned for your next chance to win this giveaway package next week! 

A Leftover-Inspired Frittata

There is something so simple about frittatas and filling! I had a little more ground beef that I needed to use before my 3-day window for food safety was up; thus, I had to get creative again. So, spinning off my idea from the other night I decided to do an Italian rendition with my beef mixture. Most of all, I hope my ideas allow you to be more creative with your next batch of leftovers!

Empanada filling--take two!

Frittata Italiano

Ingredients:

1 1/2 cups ground beef, cooked

1/2 pkg of mushrooms, sliced

1/4 cup red bell pepper, minced

1 Tb. olive oil

6 eggs, or 1 1/2 cup egg substitute

3 oz goat cheese

Bruschetta Mixture (see recipe below)

Directions:

Preheat oven to 350*F. In a heavy skillet heat olive oil and add bell peppers and mushrooms. Sauté for 4 minutes. Add ground beef and heat for 2 minutes. Whisk eggs and pour over eggs. Top with crumbled goat cheese. Allow to cook over medium heat for 3 minutes and then finish in oven for 5-10 minutes or until middle is set. Serve with Bruschetta:

2 Tomatoes, chopped

1 cup Parsley, chopped

1/4 Red onion, chopped

2 cloves Garlic, minced

1/2 Lemon, juiced

Salt to taste

Mix & Serve!

Mother's Day Brunch

Picture Source: http://www.65plushearthealth.com/images/page-photos/heart-health2.png

Is your mom at risk for heart disease? 

Prevalence:

• Worldwide, 8.6 million women die from heart disease each year, accounting for a third of all deaths in women. Three million women die from stroke each year. Stroke accounts for more deaths among women than men (11% vs 8.4%) with additional risk for CHD unique to women related to oral contraceptive use in combination with smoking.
• 8 million women in the US are currently living with heart disease; 35,000 are under age of 65. Four million suffer from angina.
• 435,000 American women have heart attacks annually; 83,000 are under age 65; 35,000 are under 55. The average: 70.4.
• 42% of women who have heart attacks die within 1 year, compared to 24% of men.
• Under age 50, women’s heart attacks are twice as likely as men’s to be fatal.
• 267,000 women die each year from heart attacks, which kill six times as many women as breast cancer. Another 31, 837 women die each year of congestive heart failure, representing 62.6% of all heart failure deaths.
  
  
  Source: http://www.womensheart.org/content/HeartDisease/heart_disease_facts.asp

On this Mother's Day, show your mom how much you care by choosing to protect her heart! 

Heart-Friendly Gift Ideas for Mom:

• Something to calm her: massage, facial, or pedi/mani
• Something to encourage movement: pilates or yoga classes
• The gift that keeps giving--a compost, working in a garden is healing
• Feed her feather friends--a hummingbird feeder or bird seed

And if you wish to feed her, show her you care with a Heart-Friendly Menu:

• Spinach & Feta Frittata or Blueberry Pancakes 
• Fresh Fruit Salad sprinkled with flaxseed and honey (Strawberries, Blackberries, & Raspberries + 1tsp flax & honey)
• Carrot/Ginger/Orange Mimosas (juice carrots, ginger, and an orange then serve w/ a splash of Champagne) 

Picture Source: http://dbm.thewebconsole.com/S3DB402/images/Berries.jpg

Enjoy and celebrate the health of your mother's heart for the years to come!  

Happy Mother's Day to my mom, mother-n-law, grandmothers, & sisters--I love you all and wish for a heart-friendly day for you!