Wonderful Crustless Quiche: Frittata

Crustless Quiche: OR Frittata!!

Let's face it, these days carbs are out and protein is in! Frittata is just like quiche but without the crust. This is nice for many reasons including you don't have to make a crust or buy a hydrogenated oil filled one from the store. Most likely you have all these ingredients right in your refrigerator. 

Frittata Recipe:
6 eggs
3/4 cup liquid, such as milk, almond milk, broth
3/4 veggie filling (such as onions, peppers, mushrooms or what ever you have on hand)
1 tablespoon parmesan cheese
Salt and pepper 
2  teaspoons butter or olive oil or grape seed oil



Preparation:

Preheat oven to 400 degrees.  Grease 10 1/2 inch round pan or 9 x 9 inch baking dish and set aside. 

In a skillet over a medium heat saute vegetables until tender and onions are translucent. 

Beat eggs, milk, cooked veggies, butter, salt, and pepper until well blended. Pour mixture into baking dish and sprinkle cheese. 

Bake 20 minutes or until set. There should be no visible liquid egg when it is done. 

Chili with Beans and Ground Meat

Chili is a winter time household favorite that can be reheated easily. Every time I make this it turns out a little different as:

• I like to mix up bean varieties - someone I know has a real problem with kidney beans because they are KIDNEY beans! I will not mention names to protect the innocent (or just flat out strange!)
• I may not always have peppers on hand and just leave them out!
• I like to mix up chili spices by substituting Chipotle or Ancho. 

Chili with Beans and Ground Meat Recipe:

2 tablespoon olive oil or grapeseed oil

4 garlic cloves

2 large sweet onions (or regular if you can’t find sweet onions, but really try harder next time!!)

2 pound turkey or lean ground beef

1 tablespoon cumin

2 tablespoons chili powder

2 ¼ cups cooked chili or black or kidney beans (15 oz can, organic is better! Read the label on the other stuff, yuck!)

2 ¼ cups cooked white beans

4 ½ cups diced tomatoes (28 oz can)

1 tablespoon balsamic Vinegar

2 tablespoon black strap molasses

½ cup frozen finely chopped spinach

Heat oil in a large pot (5-6 quarts) and sauté onions and minced garlic for about 10 minutes over medium heat. Add ground meat and cook for another 5 minutes. Toss in the cumin and chili powder, stir well and cook for another 5 minutes.  Add beans, tomatoes, balsamic vinegar and molasses. Cook, covered for 15 minutes. 

Add chopped spinach, stir and it’s ready to serve! 

Embellish with cheese, sour cream, yogurt, scallions or a little cayenne to spice up your pallet!!

Warm Chili Wishes, 

Bretta =))

Roasted Veggies with Dressings

Really we believe you can roast just about any veggie out there! My picky husband Phil has been converted to broccoli and green beans that have been roasted. Delicious hot out of the oven or cold over a salad!

Basic Roasted Veggie Recipe with Dressings!:

2 potatoes – cut into 1 inch pieces
2 carrots – peeled and cut into 1 inch slices
1 beet - peeled and cut into 1 inch pieces
1 onion – peeled and cut into 1 inch pieces
1 pepper or 1 broccoli stock or fresh green beans.  (Go crazy and try roasting something new, rarely have we gone wrong….maybe skip the cucumber but otherwise go for it)

Dressing Ideas:

Basic Dressing:
1/8 cup olive oil
4 Tablesoopns balsamic vinegar
Salt and Pepper to taste

Asian Dressing (Adapted from Moosewood Low-Fat Favorites)
1/3 cup Braggs Liquid Aminos
1/3 cup rice vinegar
1 tablespoon grated fresh ginger or 1 teaspoon dried ground ginger
1 tablespoon sesame oil
2 fresh pressed garlic cloves

Caribbean Dressing (Adapted from Moosewood Low-Fat Favorites)
3 tablespoons Braggs Liquid Aminos
1 tablespoon grape seed oil
2 tablespoons red whine vinegar
1 tablespoon packed brown sugar (or 4-6 drops dark liquid stevia)
½ teaspoon driend thyme
½ teaspoon ground cinnamon
½ teaspoon ground cloves
½ teaspoon ground black pepper
2 teaspoons grated fresh ginger root
1 large pressed fresh garlic
dash of cayenne if you would like some extra spice

Other Dressing Ideas:
Store Bought Curry 
Fresh Lemon Juice with Olive Oil and Parmesan Cheese


Preheat oven to 450 (or 425 convention). Place all root veggies on a metal baking tray. Place all other veggies on different metal baking tray.   Cook root veggies first for 15 minutes, then flip, stir them and put back in the oven. Add second tray with other veggies into the oven. Add dressings and cook both trays for another 10-15 minutes.  Veggies should turn out crispy not burnt!