Quick and Delicious Dinner, or Breakfast, plus a recipe for Frittata with Spinach, Potato and Leeks

August 2, 2018

Breakfast for Dinner….I love having breakfast for dinner!  Mainly because it is a quick and easy meal when I haven’t planned ahead.  It can be a little tricky to have something planned and scheduled for regular meals whether you have children going in different directions or you are an empty-nester working on different time schedules.

Keeping a will stocked kitchen can make healthy meals happen in short period of time!  Think about these options as you put things in your grocery cart.

  • Whole grains over white flour
  • Look for naturally low-sodium foods (fresh or frozen foods)
  • Make you can pronounce all the ingredients and recognize the ingredients
  • Limit the high fat options

Here are a few of my favorite go to items that are always in the cupboard:

  • Olive oil—lemon or herb infused
  • Avocado Oil
  • Vinegar-Balsamic, red and white wine, apple cider, rice wine
  • Dijon and stone ground mustard
  • Low sugar BBQ sauce
  • Low sugar fruit spreads
  • Quinoa
  • Lemon, limes
  • Honey, maple syrup
  • Unsweetened cocoa powder
  • Canned, low sodium tomatoes
  • Organic tomato sauce
  • Canned Salmon and Tuna ( packed in water)
  • Unsweetened applesauce
  • Whole grain crackers
  • All natural peanut or almond butter
  • Oats

The recipe this week is something I can prepare quickly…sometimes the ingredients change slightly. My usual go-to ingredients are spring onions, red peppers, mushrooms or tomatoes with a little parmesan, but whatever I have easy access to or leftovers will work.

Frittata with Spinach, Potatoes and Leeks

Ingredients:

  • 1 tsp butter
  • 2 c thinly slice leeks
  • 1 (10 ounce) package fresh spinach
  • 1/3 cup skim milk
  • 2 tbsp finely chopped basil
  • ½ tsp salt
  • ¼ tsp black pepper
  • 4 large eggs
  • 4 large egg whites
  • 2 c cooked, peeled red potato
  • Cooking spray
  • 1 ½ tbsp. dry breadcrumbs
  • ½ c shredded provolone cheese

Preparations:

  1. Preheat oven to 350°
  2. Melt butter in a Dutch oven over medium heat. 
  3. Add leek, sauté 4 minutes. 
  4. Add spinach, sauce 2 minutes or until spinach wilts
  5. Place mixture in a colander, pressing until barley moist. 
  6. Combine milk, basil, salt, pepper, egg and egg whites, sire well with a whites. 
  7. Add leek mixture and potatoes. 
  8. Pour into a 10 inch round ceramic baking dish or pie plate coated with cooking spray. 
  9. Sprinkle with breadcrumbs and top with cheese. 
  10. Bake at 350° from 25 minutes or until center is set. 
  11. Preheat broiler. Broil frittata 4 minutes or until golden brown.
  12. Cut into wedges.

Nutrition Information: 185 calories, 7.1 g fat, 150 mg chol, 12.5 g protein, 18.9 g carbohydrate, 429 mg sodium

Recipe from: Cooking Light FARM to TABLE, 2017.

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.