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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use a gluten-free hamburger bun in this dish.

 

"Give even an onion graciously."
-Afghan Proverb

The refrigerator light goes on...

This is, quite simply, a great breakfast. The caramelized onions bring a sweetness and umami flavor to the eggs and the cheese is perfect with the eggs. Like having French Onion Soup for breakfast. Great cold, too!

Egg Sizes

Size does matter. For the most part the eggs that you buy in the store come in 3 different sizes medium, large and extra-large. Most recipes, including the ones on this site, are written using large eggs. Just as important, the nutrition information is based on large eggs and using an extra large egg has about 20% more nutrients (including calories, fat and cholesterol).

With baking or making desserts this is key because these recipes are basically chemistry and success depends on exact amounts of ingredients. If you are out of large eggs and need to use another size, here's a rule of thumb for substitution: 5 large eggs = 4 extra-large eggs = 6 medium eggs.

1 large egg = 75 calories, 5g fat, 1.5g sat fat, 2g mono fat, 6g protein, 0g carbohydrates, 63mg sodium, 212mg cholesterol


 

French Onion Frittata



Servings = 2 | Serving size =1/2 frittata

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe can be multiplied but you will need a bigger pan. This recipe makes great leftovers for lunch the next day.

1 whole wheat or gluten-free hamburger bun
2 tsp olive oil (divided)
1 large onion (sliced)
2 Tbsp no salt added vegetable stock
3 large eggs
2 Tbsp water
1 1/6 tsp salt
fresh ground black pepper (to taste)
2 ounces provolone cheese

French Onion Frittata recipe from Dr. Gourmet
Preheat the oven to 325F.

Cut the hamburger bun into 3/4 inch chunks and place them on a cookie sheet.

Place the cookie sheet in the oven and toast the croutons for 10 minutes. Set aside.

Place a medium skillet over high heat.

Add 1 teaspoon olive oil, and when hot, add the onions. Cook the onions until caramelized: stir frequently and adjust the heat so that they dont burn.

When the onions are a caramel brown color, add the vegetable stock and cook for another two minutes until the liquid evaporates.

Remove the onions from the pan to a plate and let them cool for 10 minutes.

When they are cool, place the eggs, water, salt and pepper in a bowl and whisk until the eggs are frothy.

Add the onions to the bowl and fold them into the eggs until well blended.

Place a small skillet over high heat and add 1 teaspoon olive oil.

When the pan is hot, add the egg mixture and cook for about 30 seconds.

Place the pan in the oven and bake the frittata for about 10 minutes, until the eggs are almost set but the center of the top of the frittata is still slightly liquid.

Sprinkle the croutons over the frittata and top with the provolone cheese. Return the pan to the oven to bake for another 3 to 5 minutes, until the cheese is melted.

Serve.

Nutrition Facts

Serving size = 1/2 frittata

Servings = 2

.

Amount Per Serving

Calories 350 Calories from Fat 167
  % Daily Value
Total Fat 18g 29%
    Saturated Fat 6g 25%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 333mg 112%
Sodium 531mg 22%
Total Carbohydrates 28g 9%
    Dietary Fiber 4g 15%
    Sugars 9g  
Protein 20g  
Vitamin A 11% Vitamin C 18%
Calcium 34% Iron 14%
Vitamin K 5 mcg Potassium 422 mg
Magnesium 43 mg