Inspiring you to make healthy food and choices one step at a time

January 6, 2010

Salmon and Broccoli Frittata

Tired of just plain ol’ eggs in the morning? What’ll ya have – scrambled, fried, poached? Well, this is a breakfast we have quite often, even as a dinner. It’s quick, easy, and tasty, and if you use cooked veggies it will definitely be ready in 15 minutes. It can be served as a stand alone for breakfast or with other dishes to make a full meal. It is mainly protein which is a good “stay with you” meal that is low in carbs.

The quickest way for the frittata to be ready is to use already cooked veggies and meat from your frig. Any veggies can be used in any combination. Any meat can be used in any combination or not even used. Any spice that you feel like adding is possible.

I want the basic frittata plate today so ingredients are left to a minimum. This makes one frittata. If you need more, like I often do, double everything and use 2 pans and 2 burners at the same time, or serve your frittata with toast or yogurt.

Salmon and Broccoli Frittata

Heat a 10” pan that can go in the oven as well on medium heat (I like a well seasoned cast iron skillet) and turn on your broiler. Place one of your oven racks about 4-6 inches from the heating element.

7 large eggs (We like Omega-3 eggs)
½ to 1 tsp. sea salt
¼ tsp. black pepper

In the skillet, sauté until warm:
2 tbl. olive oil
1 clove chopped garlic
2 c. cooked broccoli, cauliflower, and asparagus

(You can use fresh broccoli and cauliflower; dice into small pieces and put lid on skillet for 5-10 minutes until tender)

Sprinkle on top:
¼ - ½ c. canned salmon (crush bones if you like)

You may need 1 tbsp. more olive oil to prevent eggs sticking.

Pour beaten eggs over and move pan around to evenly distribute.

Cook over heat for 3-5 minutes until bottom is firm. At 3 minutes, run your spatula around edge to lift sides and check if set.

You may sprinkle 1/3 c. cheese at this point, but we limit our dairy so we like it plain.

Place in heated broiler for 3 minutes until puffed and set.

Run your spatula around the edge to loosen and carefully slide out onto plate.

Cut and serve immediately, plain or with toppers that include plain low-fat yogurt, salsa, or pesto.

Serves 3-4 people or 1 big guy.

As you can see, this dish is extremely flexible. There are more variations than can be printed in these pages, but we’ll do our best to give it a try.

It just reminds me of how there can be so many variations with the body of Christ. It’s the same basic plan but different flavors and textures to create a unique product. I have come to realize, especially now in the blogging world, that God has gifted so many men and woman in various ways. They all have the common goal to glorify Christ but all have a different flavor or texture in order to bring about the variety and originality that is so like our Creator. Just look at the uniqueness of each animal and plant in the world; we serve an awesome, creative God that has so gifted us in His image to portray a little of His flavor and texture in our creations. Enjoy your own uniqueness and appreciate the variety in others. It’s what makes us a “peculiar people”. (1 Peter 2:9)

No comments:

Related Posts with Thumbnails