Wednesday, January 12, 2011

Eat this, lose weight (cont.)

One of the weight control superfoods is eggs, which are quite the nutrittional star. They're packed with protein, versatile as can be (good for breakfast, lunch, dinner and dessert). and perhaps best of all, inexpensive.

Here is an easy recipe for a vegetarian frittata, started on the stovetop and finished under your broiler.

Before you add the eggs, cook your veggies in the same pan that eventually will hold the entire dish. Feel free to experiment with different veggies, and/or add some meat, beans, tofu or seafood before pouring eggs into the pan. This recipe makes plenty for supper for two (with a green veggie and some bread, for instance) or a lovely lunch for four -- add a green salad for the lunch version.

White wine, such as sauvignon blanc, makes a nice accompaniment, too.

Recipe: Vegetable Frittata
(Serves 2 for dinner, 4 for lunch)

2 T olive or canola oil
1 cup red bell pepper, diced (about ½ large pepper)
1 cup chopped mushrooms
1 medium zucchini, cut in half lengthwise and thinly sliced
¼ cup chopped minced shallot
1 -2 cloves garlic, minced
Salt and pepper, to taste

2 cups beaten eggs, or a combination of whole eggs and egg whites, or egg substitute (should be about 6 eggs; you may add a couple tablespoons of cold water so that egg mixture makes two cups)
Dash of nutmeg
Dash of cayenne pepper
Pinch of dried herbs of your choice, such as thyme or tarragon
Salt and pepper, to taste
½ to 1 cup shredded Parmesan or other cheese

Heat oil over medium heat in a large oven-proof skillet or frying pan. Add next five ingredients (pepper through garlic) and stir-fry to 5 minutes, until vegetables are softened.
In a large bowl, lightly beat eggs and add spices and herbs along with salt and pepper.
Preheat broiler, and increase heat under frying pan to medium- high. Add egg mixture to pan and let eggs cook on the bottom. Do not stir or shake the pan. Sprinkle evenly with the cheese.
When eggs are beginning to set – no more than 3-4 minutes – transfer pan into preheated oven and broil for a few minutes until eggs have completely set and the top of the frittata is just beginning to brown.
Remove from oven and set on stove to cool slightly. Cut into wedges and serve.

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