I love low-fat, low-carb frittata, which is similar to quiche but without the crust. Frittata is naturally high in protein and veggies and virtually carb-free.
Unfortunately, most recipes call for smothering it in cheese and oil, which adds loads of fat.
Now, I have no problem with good fats — which I defended extensively in a previous post. But “good” doesn’t mean “eat it without limits.” And ‘cheese’ just ain’t good fat.
So here’s my low-carb, low-fat frittata recipe.
** 4-6 mushrooms, but (unless you love them) don’t get traditional white-button mushrooms. Try something exotic, like king oyster mushrooms.
** 1 medium yellow or white onion, chopped into bite-size
** 1 red or orange bell pepper
** 1/2 zucchini, chopped into bite-sized chunks
** 1 sweet potato (which has loads of nutrients. Option: cut this if you want to go super-low-carb)
** 6 strips of turkey bacon (optional: cut this if you want to go super low-fat)
** kosher salt
** coarse-ground black pepper
** dill and parsley to taste
** 4 beaten eggs (option: to go super-low-fat, use 2 beaten eggs mixed with 2 egg whites)
** 1 teaspoon olive or canola oil (just one little teaspoon!)
#1: Boil the potato until tender.
#2: Cook the turkey bacon and chop it into bite-sized chunks
#3: Heat the oil in a very large frying pan or cast-iron skillet (the biggest one you can find). Sautee the onion, bell peppers, zucchini and mushrooms until the onion is clear.
#4: Drain the sweet potatoes, chop into bite-sized chunks, and add to the pan for two minutes.
#5: Toss the bacon pieces into the pan and make sure everything is spread evenly.
#6: Pour the egg mixture over it. Add salt, pepper and seasoning. Cover and simmer on very low until its cooked throughout.
Photo courtesy JeffreyWW