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All-in-One Potato Frittata |
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Nutrients per serving |
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n/a |
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Calories |
290 |
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Fat |
18 g |
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Saturated |
4.5 g |
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+ trans |
0 g |
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Sodium |
240 mg |
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Carbohydrate |
14 g |
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Fibre |
1 g |
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Sugars |
3 g |
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Protein |
18 g |
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1 |
medium potato, peeled and diced |
1 |
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8 |
eggs |
8 |
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½ cup |
milk, chicken broth or water |
125 mL |
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½ tsp |
each dried basil and salt |
2 ml |
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Pepper, to taste |
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2 tbsp |
vegetable oil |
30 mL |
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1 |
medium onion, chopped |
1 |
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½ |
each green and red peppers, diced (or 1 small zucchini, diced) |
½ |
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1 |
clove garlic, minced |
1 |
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½ cup |
shredded old Cheddar or Swiss cheese |
125 mL |
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Cook potato in salted boiling water until tender, about 10 minutes. Drain.
Beat together eggs, milk, basil, salt and pepper until eggs are just blended.
In a 10-inch (25 cm) ovenproof skillet over medium heat, heat oil. Add onion, peppers or zucchini, and garlic. Sauté 3 minutes. Add potato and sauté 2 minutes longer.
Pour eggs over vegetables in skillet. Cook over low to medium heat until eggs are almost set but still moist on the surface, about 10 to 12 minutes, lifting the edges to allow uncooked egg to run to bottom of skillet. Sprinkle top with cheese. Place under broiler until the cheese melts, 2 to 3 minutes. Cut into wedges to serve.
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Tip
To microwave potato, place in a microwaveable bowl with 1/4 cup (50 mL) water. Cover. Microwave on HIGH until almost tender, 3 1/2 to 4 1/2 minutes, stirring once. Drain.
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Suggestion for Complete Meal
Serve with a crusty roll followed by frozen peach yogurt.
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Nutrition Fact
Avoid trans fat
Recent studies indicate that we should watch our intake of trans fat. This type of fat is formed when vegetable oils are turned into solid fats through a process called hydrogenation. As with saturated fat, it is closely tied to higher risks of heart disease. Here’s some good news: eggs contain only 1.5 grams of saturated fat and no trans fat. Hint: To determine if a food contains trans fat, simply look at the nutrition label or check the ingredient list for hydrogenated oil.
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