Working on a Plan

Good Job this week! I want to reassure all of Andrew's clients that we are working on a plan. And Andrew will be here next week to help all of us figure things out.

Stay active over the weekend, go out and take a walk or a jog. Remember to be careful with your food choices. And on that note try this breakfast treat.

Vegetable Frittata
Makes 4 servings

Ingredients:4 teaspoons extra-virgin olive oil 1 medium onion, halved and thinly sliced 1 medium zucchini, cut into thin half-moon slices 1 medium red bell pepper, cut into thin strips, strips cut in half crosswise1 cup frozen peas 2 large eggs 4 large egg whites 2 tablespoons water 2 tablespoons grated Parmesan cheese, divided 2 tablespoons slivered fresh basil, divided 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper

To Make:Preheat the oven to 375°F.
Heat the oil in a large ovenproof nonstick skillet over medium-high heat. (If the skillet handle is not ovenproof, wrap it in heavy-duty foil.)
Add the onion and bell pepper and cook, stirring often, until tender and starting to brown, about 4 minutes. Stir in the zucchini and cook, stirring often, until tender, about 4 minutes. Add the peas and cook, stirring often, for 2 minutes, until heated through. Meanwhile, in a medium bowl, beat the eggs, egg whites, water, 1 tablespoon Parmesan, 1 tablespoon basil, salt, and black pepper until well blended.
Pour the egg mixture into the skillet and reduce the heat. Cook, tilting the pan and lifting up the edges of the frittata to allow uncooked egg to flow underneath, until the edges are firm but the center is very soft, 2 to 3 minutes. Sprinkle with the remaining 1 tablespoon Parmesan.
Transfer to the oven and bake about 5 minutes, or until set. Sprinkle with the remaining 1 tablespoon basil. Cut into wedges and serve hot or warm.

Per serving: 150 calories, 9 g carbohydrates, 11 g protein, 8 g total fat, 110 mg cholesterol, 2 g dietary fiber, 320 mg sodium