Sucrose-Free Dinner Frittata
Do you get in a food rut? Same old dinner menus week in and week out? Then it is time to start thinking outside the box! Maybe you have served breakfast for dinner before, but think even further outside the box than bacon, eggs, grits and toast. How about a delicious and healthy meal made up in one frittata that is sucrose-free. It will be way better than that last pizza you ordered, and you can have it ready in about 30 minutes.
Sucrose and starch tolerance vary. Individuals may need to modify the recipe to meet personal diet goals.
- 5 large eggs, plus 4 egg whites
- ½ teaspoon sea salt, divided
- 1/8 teaspoon black pepper
- 1 ½ teaspoon olive oil
- 4 ounces Brussels sprouts, trimmed and quartered (substitute broccoli or cauliflower if desired)
- 2 ½ ounces mushrooms, thinly sliced
- 1 cup diced yellow or zucchini squash
- 1 sprig fresh rosemary, leaves minced
- 1 ounce goat cheese, crumbled
- 2 tablespoons grated Parmesan cheese
- Preheat oven to 350°.
- In a medium bowl, whisk eggs, egg whites, ¼ teaspoon salt, and pepper; set aside.
- In a 10-inch skillet, heat oil on medium. Add Brussels sprouts, mushrooms, squash, rosemary and remaining ¼ teaspoon salt. Sauté, stirring often, until mushrooms and squash are tender and Brussels sprouts are almost cooked through; about 4 minutes.
- Pour egg mixture over top of vegetable mixture and shake pan to distribute evenly. Sprinkle with goat cheese and Parmesan, and cook undisturbed until edges set; about 3 minutes.
- Transfer to oven and cook until eggs are completely cooked through and cheese melts; 10 – 12 minutes. Let rest for 5 minutes.
- Run a knife around edge of skillet, and place a plate over top of the skillet. Flip skillet to release frittata onto plate.