Frittatas are versatile egg dishes that are easier to make than homemade quiche and more elegant than scrambled eggs. You can serve it for breakfast, lunch, dinner, or snack for a protein and vegetable packed meal. Once you’ve mastered the technique, you can change the ingredients of your frittata to alter the flavors to keep your taste buds interested.
This frittata includes bok choy, which is easily found in your grocer’s produce department if you know what you are looking for. Boy choy resembles romaine lettuce or celery as it has stalks that you peel away from the base and leafy ends. Bok choy is different in that the wide stalks are often whitish in color and the leaves a deep green. One cup of bok choy is only 20 calories but provides over 21 nutrients and over 70 antioxidant substances, including vitamin A, vitamin C, vitamin K, iron, folate, potassium, omega 3 fatty acids, quercetin, and other phenolic acids.
- 8 eggs
- 2 tbsp chopped fresh mint
- 2 shallots, minced
- ½ pound bok choy, sliced into 1 inch ribbons
- 2 oz roasted red peppers, diced
- 3 oz goat cheese, plain or herbed
- 2 tbsp olive oil
Heat oven to 400 degrees. In a medium bowl, whisk together eggs and half of the mint. Season with salt and pepper. In a 10 inch oven safe skillet, heat olive oil. Add shallots, sauté for 2 minutes. Add bok choy ribbons, stir and cover, cook for 2 minutes. Reduce heat to low, add egg mixture, cook undisturbed for 3 minutes. Sprinkle diced roasted red peppers and goat cheese crumbles over the top. Transfer to preheated oven and bake about 12 minutes or until set. Sprinkle remaining mint on top, and serve.
The above recipe is provided by the staff at Dr. Shillingford’s Boca Raton, Florida office. Dr. Shillingford is a board certified surgeon specializing in laparoscopic and obesity surgery including lap bands, gastric sleeve, and gastric bypass surgeries. Dr. Shillingford’s surgical weight loss patients are often asking for recipes for high protein dishes that also incorporate vegetables.