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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT 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.

 

"The best way to lose weight is to close your mouth - something very difficult for a politician. Or watch your food - just watch it, don’t eat it."
-Edward Koch, Politician

The refrigerator light goes on...

I like using leftovers and many of my recipes have ways to do this. You could use this same leftover filling on a pizza – it is quite yummy and, because it is freshly made, not really leftovers.

Non-Stick Pans

A good quality pan that is made with a slightly porous metal is one of the best non-stick pans you can buy. The iron skillet is an example. Aluminum is another good choice because it heats very evenly and is fairly responsive to changes in heat.

But pans like these have to be cured (see Iron Skillet). Pans made with porous metals such as iron or aluminum can oxidize while food is cooking and discolor foods cooked in them. This is more of a problem with a sauce that are acidic.

There are many excellent quality pots and pans with non-stick coatings. It used to be that only pans of lesser quality were coated, but now most of the better manufacturers make good quality non-stick pans.


 

Southwestern Frittata



Servings = 2 | Serving size =1/2 pie

Cooking Time = 45 Minutes

This recipe can be multiplied by 2.

This recipe also requires making Soft Corn Tacos

Leftovers are good. Wrap tightly after cooled and refrigerate. I like to make sandwiches from left over frittata. This requires using leftover filling from the Soft Corn Tacos.

olive oil spray
1/2 medium red onion
2 large eggs
2 large egg whites
2 Tbsp water
1/8 tsp salt
fresh ground black pepper
2 serving corn taco filling
3 ounces reduced fat Monterey jack cheese
2 Tbsp fresh cilantro leaves

Preheat the oven to 425°F.

Place a small non-stick sauté pan over medium-high heat and spray lightly with olive oil. Add the diced onion and cook slowly until translucent and soft. It is fine if the onions brown and caramelize. Remove the onions to a plate and keep warm.

Whisk the eggs, egg whites, water, salt and pepper in a bowl until frothy.

Place the non-stick skillet over high heat and spray lightly with olive oil. Add the egg mixture and reduce the heat to medium. Simmer for about 2 minutes. Add the onions to the cooking eggs spreading them evenly across the top.

Spread the corn taco filling over the top of the onions and place the mixture in the oven.

Place in oven and cook for about 12 minutes. As the frittata begins to puff sprinkle the cilantro leaves over the top and then cover with the shredded Monterey jack cheese.

Cook for about 5 more minutes until the cheese is melted and the frittata has puffed.

Nutrition Facts

Serving size = 1/2 pie

Servings = 2

.

Amount Per Serving

Calories 435 Calories from Fat 174
  % Daily Value
Total Fat 20g 30%
    Saturated Fat 10g 49%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 248mg 83%
Sodium 645mg 27%
Total Carbohydrates 50g 17%
    Dietary Fiber 7g 28%
    Sugars 7g  
Protein 32g  
Vitamin A 53% Vitamin C 200%
Calcium 26% Iron 11%
Vitamin K 50 mcg Potassium 608 mg
Magnesium 83 mg