Friday, February 17, 2012

Frittata with vegetables and quinoa

This made a nice colorful dinner. The four of us ate the whole thing. You could have more sides if you wanted to make it go farther. It was a nice way to get a variety of vegetables into the meal. I have being reading lately all the nutritional benefits in vegetables and it gets me excited to incorporate more into my family's meals. This could be served for breakfast, lunch or dinner.      

12 egg whites
6 eggs yolk (or use 6 whole eggs and 1/4 C of egg whites from the carton)
1/4 to 1/3 C Parmesan cheese
3 T milk
3 T basil fresh or 1 1/2 T dried
1 tsp sea salt with iodine
1/2 tsp pepper
2 T grape seed oil or olive oil
1/2 C cooked quinoa
1 onion minced
1 red pepper chopped in small strips
2  garlic cloves minced
3 C fresh baby spinach
3 T water
*jalapenos, green chili's and 1/4 tsp chili powder would be good in it too. 

1. In a bowl beat or whisk the eggs together then add cheese, milk, basil, salt and pepper. Set aside.

2. Heat skillet on medium heat and pour oil in onions and garlic and let cook till the onions are soft about 3 to5 min.Then pour in the spinach and cook till it starts to wilt about 2 min. Stir in the quinoa let cook about 2 more min.

3. Then stir in the egg mixture and tilt the pan around to get it spread out evenly. Cook lifting up the sides to let uncooked egg seep underneath the cooked egg.  

4. Pour in 3 T water and put on the lid. Turn down to med.- low heat. Cook until the top cooks all the way. Watch closely so the bottom doesn't get overcooked. Serve from the pan.  

No comments:

Post a Comment