Low-Fat Breakfast Frittata

This is the type of recipe where you can add or remove any fresh, healthy component and it will still taste great. For example, next time I might use tomatoes, onions, spinach, and different types of cheese. But these are the ingredients I had on hand, so that's what I used.  

Note that I did not use any type of fat to "grease" the pan and the eggs did stick a little, but nothing I couldn't handle with a spatula :)

Ingredients:

• 8 oz. zucchini slices
• 1-1/2 oz. chopped green pepper
• 3 oz. chopped broccoli 
• 2-1/2 oz. shredded mozzarella
• 6 lg eggs

I simply layered the items in a quiche pan as listed, topped with cheese, and popped into the oven  at 350F for approximately 15 minutes. It was delicious!

What veggies might you substitute? What about herbs? I'm always looking for new & yummy ways to wake up my breakfast.

https://www.verywellfit.com/recipe-nutrition-analyzer-4157076

Amount per serving
Calories	76
% Daily Value*
Total Fat 2g	3%
Saturated Fat 1g	5%
Cholesterol 5mg	2%
Sodium 134mg	6%
Total Carbohydrate 3.4g	1%
Dietary Fiber 1.1g	4%
Total Sugars 1.6g
Protein 10.7g
Vitamin D 0mcg	0%
Calcium 71mg	5%
Iron 0mg	2%
Potassium 285mg	6%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.2,000 calorie a day is used for general nutrition advice.

Vegetable Quiche (no milk)

One afternoon, I wanted to experiment with quiche. I'd never made one and I love to eat them. But the ones in the frozen foods section of the market are loaded with stuff I don't need, like fat and fat and more fat.  So I decided to try one on my own.  The results were AMAZING!

yum!

Dawn's Veggie Quiche

• 5 eggs, scrambled
• 1 frozen pie crust
• 3/4 lb. fresh spinach
• 3 cloves garlic, sliced or crushed
• 1 Tbs. olive oil
• 1 cup julienned zucchini strips
• 1/4 c. light vanilla soy milk

First, I heated the oil up in a skillet and sauteed the garlic. Once it began to get fragrant, I added the spinach and tossed until it wilted, gradually adding it all.

In a mixing bowl, I scrambled the eggs, added about 1-1/2 handfuls of a mexican cheese blend (but you could really use any cheese), the zucchini and finally the spinach.  I blended everything together with a fork, then poured it into the pie crust.

I put this on a baking sheet and put it in a preheated 375 oven.  I cooked it for 45 minutes.  I let it cool for 10 minutes.  My kids absolutely LOVED it, as did I.


According to the info on sparkrecipes.com, after I entered in the recipe, this is what this recipe contains:

Amount Per Serving
Calories		174.7
Total Fat		12.1 g
	Saturated Fat	4.1 g
	Polyunsaturated Fat	1.4 g
	Monounsaturated Fat	5.0 g
Cholesterol		121.9 mg
Sodium		207.9 mg
Potassium		173.7 mg
Total Carbohydrate		9.9 g
	Dietary Fiber	0.7 g
	Sugars	2.2 g
Protein		6.7 g

So then I compared that to Trader Joe's spinach quiche  here, and wow.  I think mine was a LOT healthier.  Next time, I'd like to add tomato, maybe substitute some of the eggs for eggbeaters, not sure.  But it was awesome!

Want some?

Guest Post: Breakfast Soft Tacos

Recently, I came across Simple Daily Recipes, and I was immediately drawn to the beautiful photos and delicious recipes that the site’s author, Jill McKeever, offers.  She’d mentioned that she was looking to do some guest posts, and while it’s not something I normally do, it’s not for lack of WANT!  So I jumped at the chance to have her do something here on My Tasty Space.  The following is Jill’s post.  Enjoy!

Also, if you happen to come visit via Jill’s blog, welcome!  I hope you’ll take a look around, perhaps follow me or friend me on facebook. I love meeting new people and getting comments!

Thanks Jill!

 

Breakfast Soft Tacos

During the week or on the weekends, you always have time to make Breakfast Soft Tacos.  You can easily make them from any leftover sautéed vegetables or thinly sliced fresh vegetables.  The time saving trick is tossing them in the pan with the eggs and milk and scrambling them all together. 

HERE'S ALL IT TAKES

To make 2 healthy size tacos

1 teaspoon butter or use non-stick spray for pan

2 tablespoons thinly sliced yellow onion

2 eggs

2 tablespoon milk

1 tablespoon favorite chunky salsa

a good pinch of salt and fresh ground pepper

10 baby spinach leaves or 1/4 cup spinach

2 flour tortillas

1/4 cup grated cheddar cheese or your favorite sharp cheese

Over medium heat, melt the butter in a small fry pan.  Add onions, eggs, milk, salsa, and seasonings; scramble together.  When the eggs first begin to set, stir in spinach; continue scrambling eggs until fully set, about 1 to 2 minutes.  Remove from heat.

Meanwhile, heat a griddle pan over medium high heat.  Warm one tortilla for 30 seconds, checking that the griddle is not too hot to burn the tortilla.  Flip and layer one half with cheese and scrambled eggs.  If you wish to add more salsa, this is the time to do it.  Use a spatula to fold the tortilla in half and continue heating until tortilla is lightly crispy.  If you like your tortilla crunchy, keep cooking and flipping until you have crunchy breakfast quesadillas.  Those rock!

Try this recipe; I guarantee you'll be full until lunchtime. 

Recipe and photo by Jill McKeever at SimpleDailyRecipes.com