It is a well know fact that adding fresh herbs to any meal will make it far more flavorful, fragrant and colorful. It is a shame we only use these tasty morsels in such small doses. Nature must have been conscious of this concept because most herbs pack a wallop of wholesome nutrients into each and every serving. Basil is no different. Basil is a fantastic source of calcium, potassium and vitamin K - all for the low, low calorie count of 15 calories per one quarter cup.
Margherita Frittata
Ingredients:
- 18 Organic Eggs
- 8 ounces fresh Mozzarella
- 1/2 cup Basil
- 4 Medium Tomatoes
- Salt and Pepper to taste
- Olive Oil
- Oven safe pan
Instructions:
- Preheat oven to 400 degrees.
- Separate eggs, toss egg yolks
- Finely chop mozzarella, basil and tomatoes. Set tomatoes aside
- Mix mozzarella, basil and egg whites
- Spray pan with olive oil until coated
- Add egg mixture to oven safe pan
- Heat egg mix over medium heat until eggs begin to set (bubbles will begin to form on the top)
- Place pan in oven
- Bake frittata in oven until thoroughly cooked (approximately 25 - 30 minutes)
- Slice frittata, serve topped with fresh tomatoes
Nutritional Facts:
Servings: 6, Serving Size: 1 slice
Calories: 180, Protein: 21.85 g, Carbohydrates: 7.3 g, Fiber: 2.72 g, Fat: 6.75 g, Saturated Fat: 3.9 g, Sodium: 391 mg
Cost Per Serving: $2.00
Keeping this dish inexpensive and other great tips:
- Purchasing fresh herbs can be expensive but the boost in flavor is often well worth the cost. Cut the expense of fresh herbs by starting your own herb garden. Personal herb gardens have become so popular you can purchase kits practically anywhere and they are completely customizable. Choose just a few of your favorites or a variety. Your herb garden will save you cash, save the environment by cutting the carbons emitted released during the shipment to your local grocer and add a punch of color to brighten your decor. Not to mention it will be at least one item where you know the origin. How important is that in the age of mass food recalls!
- Go for fresh mozzarella. It is more flavorsome than the packaged variety which permits you to use less and stay satisfied. It is generally available in the olive bar at your local grocer. This will allow you to buy only the portion required for your recipe.
- If it is in your budget - go for the organic, free range chicken eggs. If you use egg yolks they do provide more nutrients to your meal. Organic eggs are richer in heart healthy omega 3 fatty acids, taste much better and are deeper in color. If you cannot buy organic eggs, the conventional variety will save you about 30 cents per serving or a total of $2.00. A diet rich in omega 3 fats could result in lower triglycerides, blood pressure and risk of heart disease. Adding an egg yolk will increase the calorie content by 9.16 calories, .91 grams of fat, .26 grams of saturated fat per single yolk (not per serving).
Enjoy!
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