Sundried tomato, spinach & goat's cheese frittata

Eggs are a great food to help with the transition to meat-free meals. Eggs are a good source of protein, are packed with nutrients, and make a meal filling and satisfying. If you are an animal-lover you may want to purchase organic, free-range or free-run eggs. Those who live in Waterloo, Guelph, or other communities close to farmland can find local farmers to purchase free-range eggs from. You can also do so in some grocery stores and health food stores.

Tonight's Balanced Meal: Frittata with roasted potatoes and farm fresh green beans

Sundried tomato, spinach and goat's cheese frittata

Serves: 4

Ingredients

2 tsp canola oil 

3 green onions, diced

1/4 hot banana pepper, diced

1 medium or 1 cup yellow zucchini, chopped

2-3 cups fresh spinach, chopped

5 eggs

5 egg whites

6 sundried tomatoes, chopped

1/4 cup goat's cheese

black pepper and Mrs. Dash

Instructions

1. In a large, deep dish pan, saute green onions and banana pepper in canola oil on medium heat for 3 to 4 minutes.

2. Add zucchini to pan and saute for another 3 minutes.

3. Add spinach to pan, cover with lid and turn heat to low (about 3 on stove). Cook for about 5 minutes or until spinach is wilted. Remove from burner and let cool - about 5 minutes.

4. Meanwhile, whisk together the eggs and egg whites. Add fresh pepper, (4 to 8 turns of a pepper grinder) and Mrs. Dash seasoning (one sprinkle). 

NOTE: Mrs. Dash is a salt-free seasoning blend that is great for quick added flavour. I recommend the herb & garlic one for this recipe.

5. Add vegetables to eggs. Pour into a greased (with canola oil) round, cake pan or other oven-safe pan. Sprinkle with sundried tomatoes and goat's cheese.

6. Bake in oven at 400 for 25 minutes. Turn oven on broil for the last 3 to 5 minutes and monitor so the top does not burn.

7. Remove from oven and let cool for 5 minutes. Use spatula to remove frittata from baking dish and place on cutting board. Cut into 4 to 6 pieces.

ENJOY!

Side Dishes:

Roasted Potatoes

Serves 4

Ingredients: 

4 medium new or red potatoes

1 Tbsp olive oil

Mrs. Dash

Instructions:

1. Dice potato and place in a microwavable bowl.

2. Microwave for 5 minutes, stirring once halfway through cooking time.

3. Remove from bowl and place in baking tray or dish.

4. Add 1 Tbsp olive oil and 2 sprinkles Mrs. Dash (Extra Spicy). Stir.

5. Add to oven at same time as frittata. Cook for 25 minutes, broiling near end of cooking time.

ENJOY!

Chili Garlic Green Beans

Serves 4

Ingredients:

1 tsp canola oil

2 cups green beans

1 to 2 cloves of garlic, minced

1 tbsp chili in oil OR

1/2 tbsp dried chili OR

1/2 fresh chili

Instructions:

1. Wash green beans and cut off the ends.

2. Saute garlic and chili in canola oil on medium heat (about 5) for 3 minutes.

3. Add green beans and saute on medium for 10 minutes.

ENJOY!

Much love & good eating,

Stephanie