Hakuna Fritatta
February 12, 2012
In an attempt to add more protein to my diet I created this fritatta recipe that’s surprisingly low calorie at no expense to the taste!
Ingredients
- 12 egg whites (I buy plain egg whites in a carton instead of using regular eggs and wasting the yolks)
This is about half way through cooking
- 10 oz fresh spinach
- 10 oz package sliced white mushrooms
- 4 slices turkey bacon, chopped
- 1/2 cup mozzarella cheese
- 2 tbsp olive oil
- Salt & pepper to taste
Directions
- Heat oil over medium heat in large skillet. Once hot, add mushrooms and saute for 5 minutes. Add spinach and saute an additional 5-10 minutes until spinach is wilted and mushrooms have cooked down.
- In large bowl, mix spinach and mushrooms with all other ingredients.
- Pour mixture into 13 inch pie plate and bake at 350° for 45-60 minutes, until no longer wet in the middle when a toothpick is inserted
Nutritional Info: 4 servings per pie plate ~170 calories and ~24 g protein per serving
This is a light, but flavorful dish that’s packed full of vegetables.
Ingredients for main dish – Fish Bake
Bad picture..I'll try to get a better one the next time I make this.
- 2 Tbsp. extra virgin olive oil
- 1/2 red onion, diced
- 1 tsp. minced garlic (about 2 cloves)
- 1-3 large zucchini, diced (I always double or triple the veggies in my recipes, so I used 3)
- 1 red bell pepper, diced
- 1 tsp. herbes de Provence (or use dried thyme or basil or fresh herbs)
- 1/4 tsp. salt, or to taste
- 1/8 tsp. black pepper, or to taste
- 1-1 1/2 lbs. white roughy, cod, tilapia, or other white fish fillets
- 2 lemons, juice only, about 1/2 cup
- 1/4 cup shredded Parmesan cheese, or to taste (optional)
Ingredients for side dish – Blue Cheese & Red Cabbage Salad
- 6 cups Romain, red butterhead lettuce, or fresh spinach, cut into strips
- 1/2 head red or purple cabbage, cut into thin strips
- 3 Tbsp. crumbled blue cheese or Gorgonzola
- 3 Tbsp. Walnuts, coarsely chopped
- 4-6 Tbsp. balsamic vinaigrette dressing (I use Newman’s Own Lite Vinaigrette – this can be added after the salad is served so that leftovers can be saved without dressing)
Directions
- Preheat the oven to 350 degrees. In a heavy skillet, heat the oil over medium heat.
- Sauté the onions and garlic for about 2 minutes while you chop the other vegetables. Add the zucchini, bell peppers and herbes de Provence to the pan and continue to sauté them until the vegetables are soft, about 10 minutes. Season them with salt and pepper to taste.
- Lay the fish in a single layer in a large baking dish. Spoon the vegetables evenly over the fillets, and pour ½ the lemon juice (¼ cup) over everything.
- Bake for 15 minutes, pour rest of lemon juice over fish, continue cooking 10-15 minutes until the fish is cooked through and the vegetables are softened.
- For the salad, toss all ingredients in a bowl.
- I serve this dish with baked sweet potatoes.
