Updated: Oct 23, 2020
When life gives you lemons you make lemonade, and when your friend gives you eggs from her chicken coop...you make a damn good frittata!
Living in the country has its advantages. For example, many of my neighbors and friends have chicken coops, and they are always happy to share their eggs. I don't really buy into the theory that eggs are bad for your cholesterol and your health. I believe they are a super food..meant for all to enjoy!
The first time I experienced eating a frittata..yes, it was an experience, I was at my girlfriend Christine's house, and her husband had made a simple tomato frittata for brunch. I was pretty impressed because up until that point, I had only eaten quiche; I wasn't a big fan of quiche because of the crust. This new surprise opened up all kinds of possibilities for me. This is my go to meal when I have an excess of eggs in the house, leftover veggies, or am just craving breakfast for dinner. You can't go wrong.
One of the major nutritional advantages of eggs is their protein content. Each large whole egg contains 6.3 grams of protein -- 3.6 grams from the white and 2.7 grams from the yolk. Eggs are pretty much the perfect food. Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs are even healthier.
Eggs are high in cholesterol..a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg. However, it's important to keep in mind that cholesterol in the diet doesn't necessarily raise cholesterol in the blood.
Eating eggs consistently leads to elevated levels of HDL (the "good") cholesterol, which is linked to a lower risk of many diseases. Also, eggs contain lutein and zeaxanthin, nutrients that help counteract some of the degenerative processes that can affect our eyes. They are powerful antioxidants that accumulate in the retina of the eye. Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders.
I'm very aware of macular degeneration in my family history. I know it's genetic. My grandfather had it, and my sister now has it. It's common in blue eyes. My son has blue eyes, so I'll push anything that can counteract it.
"I do not like green eggs and ham, I do not like them, Sam-I-Am. - Dr. Seuss
"It may be the cock that crows, but it is the hen that lays the eggs" - Margaret Thatcher
First Cold Pressed Extra Virgin Olive Oil
1/4 C Milk
Vegetables of your liking sauteed: cooked broccoli, cooked pepper, cooked asparagus, tomatoes, arugula
2 Potatoes (Cooked in microwave or leftover)
Cheese - Cheddar, Mozzarella, Gouda (whatever you prefer)
Easy peasy..let's go! Drizzle olive oil in pan and saute your vegetables in an ovenproof pan that you will also use for your Frittata. Cook for 5-10 minutes.
If you're adding arugula or spinach, do that when vegetables are done, as they take two minutes/less to cook. Turn off burner and set aside.
Crack your eggs in a bowl and blend well with a little milk. Place pan back on burner, turn to low, and pour your eggs in your pan. This is when I add my cooked potatoes cut in big bite size pieces (skin left on), ham, and cheddar. Let it sit on low for two minutes, and then place in the oven for 30 minutes at 350 degrees or until knife comes out clean in center. Delish!