Trying Something New with a "Taylored" Recipe...

So, I initially told myself that this would only be a restaurant blog, dedicated to sharing tips and suggestions for ways to make healthier decisions while eating out when faced with eating out all of the time (whether you eat out frequently for work, or for social reasons, or you have a busy family that leaves you always on the go).  However, after one of my last Instagram posts, I started getting requests for the recipe and so I decided that, at this point, the blog is the best place to share these.  So here we go.

This is a Sun Dried Tomato and Dill Frittata created from my desire for one pot / one bowl / one dish meals that can be served again during the week.  Some days and evenings are so hectic that I don't have time to get home and cook three different things with multiple dishes and containers; I need one dish that covers most of my nutrient bases.  If I can get my vegetables, protein, and maybe grains/starch in one bowl, I'm in.  If it can be saved and reheated for lunch or dinner, I like it even better.  Simple, delicious, and versatile are the three ingredients to a successful weeknight or weekday meal in my book.  

So here it is - the recipe for my Sun Dried Tomato and Dill Frittata.  I hope you enjoy it!

Happy Fueling!

-Taylor

Sun Dried Tomato and Dill Frittata

INGREDIENTS:

  • 4 whole eggs
  • 4 egg whites
  • 1/4 tsp. kosher salt
  • 1/8 tsp. black pepper
  • 1/4 cup fresh dill, chopped
  • 8 small to medium baby bella mushrooms, sliced (about 1 cup)
  • 1 small onion, diced (about 1 cup)
  • 2 small to medium cloves of garlic, minced (or pressed in a garlic press)
  • 1 small yellow squash, cut into slices about 1/4 inch thick & halved (~1/4 - 1/2 cup slices)
  • 1 small zucchini squash, cut into slices about 1/4 inch thick & halved (~ 1/4 - 1/2 cup slices)
  • 3/4 cup sun dried tomatoes, rehydrated and chopped
  • 2 1/2 tbsp. canola oil
  • 1/3 cup ricotta cheese (not part skim)

DIRECTIONS:

  1. Preheat the oven to 400 degrees F.
  2. Whisk together the first 5 ingredients and set aside.
  3. Heat the oil in a medium ovenproof skillet (about 10 - inch) over medium - high heat.
  4. Add the onion; saute until begins to soften and then add the garlic and cook for about 2 more minutes.
  5. Add the mushrooms, squash and zucchini and cook about 5 more minutes until they begin to soften and brown.
  6. Add the sun dried tomatoes and cook about 2 minutes.
  7. Cook until all vegetables are very tender.
  8. Reduce the heat to low.  Stir in the egg mixture.
  9. Gently stir half of the ricotta into the egg mixture, being careful not to scrape the bottom where the egg has already begun to set.
  10. Dollop the remaining half of ricotta evenly over the top.
  11. Cook until the frittata begins to set, about 5 minutes.
  12. Place in the oven and bake about 10 - 15 minutes, or until the top of the egg mixture is set (no longer runny).
  13. Slide the cooked frittata onto a plate, cut into wedges and enjoy!

NUTRITION NOTES:

Lycopene... tomatoes ... a powerful antioxidant that helps prevent hardening of the arteries and may protect against certain cancers.

Vitamin D... egg yolk & mushrooms ... fat - soluble vitamin (needs fat to be absorbed in the body).  Helps the body absorb calcium from food and supplements, aids in muscle movement, helps support a strong immune system, and, along with calcium, helps protect older adults from osteoporosis.

Protein ... eggs (most in the white) & ricotta cheese ... aids in the growth, maintenance & repair of cells (including cells damaged due to sickness or injury from surgery or sports / exercise).

Iron... eggs ... important for red blood cells to be able to transport oxygen to all of our tissues (such as skin and muscles).

Lutein & Zeaxanthin ... egg yolk ... carotenoids that can help slow the progression of macular degeneration.

Vitamin C ... onion and yellow & zucchini squash ... antioxidant that promotes healthy joints, skin, hair and a healthy immune system by helping the body build collagen and protecting against infection and cell damage.