Eggs are a great source of protein for athletes. People used to worry about the levels of cholesterol in eggs, but they are a very healthy food and can be a excellent component in any diet. We love eggs at our house and have frittatas about once a week. I change up the vegetables and toppings each time, so they are always a little bit different. I try to use up whatever we have in the fridge or in the garden. We usually have them with brown rice or roasted potatoes and a green side salad. Tonight we had a kale and roasted red pepper frittata topped with thyme and mozzarella. On the side, we had leftover brown rice and a salad with mixed greens, diced tomato, shredded carrots, pistachios, and feta.
Here is the generic recipe. This makes 4 slices in a 9" pan and serves 2 hearty portions.
- 2 cups mixed vegetables (kale, spinach, mushrooms, bell peppers, roasted red peppers, sun dried tomatoes, zucchini)
- 4 eggs
- 1/4 cup milk or water
- 1/4 cup cheese (mozzarella, cheddar, feta, goat)
- Herbs (dried or fresh basil, thyme, oregano)
- Salt & Pepper
- Preheat oven to 400 degrees F.
- Sauté veggies in olive oil in a 9" non-stick oven-safe pan. If using a vegetable that doesn't need to be sautéed, place it on top of the cooked veggies when they're done (see picture below - I placed the roasted red peppers on the cooked kale). Also, I split the veggies onto the two sides of the pan to make it easier for cutting after it's cooked, but this is totally optional!
- Whisk eggs and milk together. Pour over the veggie mixture.
- Top with cheese, herbs, salt, and pepper.
- Place in oven for 10-14 minutes (time will vary depending on pan and ingredient variations).
- Let cool 1-2 minutes and then slice into 4 pieces.