Healthy Mini (Almost) Egg White Breakfast Frittata

I wanted to surprise my partner with a Valenine’s Day breakfast before she went to work.  Why not a romantic candle-lit dinner?  Well, she was planning to help my parents out at their restaurant for dinner service since it can be one of the busiest nights of the year.  And even though breakfasts are not the most romantic meals of the day, I thought it would be something special to wake up to.  So I perused through the various recipes that I had bookmarked and was specifically looking for something healthy.  Something tasty, filling, but low in calories.  I was super excited when I came across this frittata recipe!

If you’re wondering what a frittata is, it’s an Italian version of the French omelette.  Omelettes traditionally have the egg mixture cooked and folded around a filling, while a frittata just mixes it all up, cooked in a mishmash combination all at once.  It may be baked, or it may be started in a frying pan. When started on a stove top the frittata can be finished in an oven, under a broiler, or it may be flipped and finished in the pan.

So I went to the grocery store at 9:30 p.m. after I finished work on Sunday evening with my list in one hand, and the basket in the other.  Shopping was like a race to the proverbial finish line.  I wanted to make sure my partner wasn’t suspicious of why I was getting home so late.  The real dilemma was trying to get the groceries into the house!  I set the groceries on the counter of the laundry room right as I walked through the house, hoping she didn’t hear the rustling of the shopping bags.  Luckily, she didn’t.  As my partner was getting ready for bed, I slipped to the kitchen to put the groceries away.

I waited, and waited, and waited until my partner finally fell asleep so that I could sneak away to the kitchen to prep the ingredients.  I wanted to ensure the perfect timing of the dish as she finished getting ready for work, but also a little sit down time to eat together.  As I was about to sneak away, my partner sort of woke up from her slumber and asked if I was okay.  I said that everything was okay, and wondered if I was ever going to make it to the kitchen.  She fell asleep, and waited for another five minutes before I thought it was safe.  I was able to sneak out, but our little dog who sleeps with us got out of bed to check on me.  This really made me nervous because he isn’t always quiet, and I just knew he was going to wake her up.  I’m so happy she can be a deep sleeper because she didn’t stir from him at all!  So I started chopping and prepping away.

Well, needless to say, everything went perfectly on Valentine’s Day.  Her alarm sounded off at 6:09 a.m. and as I realized she woke up a little later than I had hoped, I jumped out of bed and ran to the kitchen to preheat the oven.  The latter is what I was afraid was going to foil my entire plan.  I don’t even know if the oven preheated to the desired temperature, but I popped the muffin into the oven and waited very (in)patiently.  As nervous as I was, the frittatas cooked perfectly and in the right about of time!  Yay!

Mini Egg White Breakfast Frittata

5 egg whites
1 egg with yolk
Salt and black pepper, to taste
1/2 cup baby spinach
1/3 cup bell pepper, diced
1/2 cup low-fat shredded cheese
2 slices canadian bacon, diced
Olive oil spray such as Pam
Muffin tin

Preheat oven to 375 degrees F.

Beat egg whites with whole egg.  Fold in baby spinach, cheese, bell pepper, and canadian bacon.  Mix ingredients together.  Add a dash of salt and freshly ground pepper if you’d like.  I omitted the salt since the canadian bacon adds a bit of saltiness to the dish already.

Lightly spray the muffin tin.  Use a measuring cup to pour the egg mixture into the muffin tin, filling each over a little more than half full.  Place muffin tin into pre-heated oven, and bake for 30 minutes.

Makes 3 servings of 2 frittatas each.

Calories per serving: 55 calories

Vegetarian Lavash Wrap with Tofutti and Hummus

I have been on a weight loss kick since August 2010.  I’ve lost about 20 pounds so far and still have about 10-15 more pounds to lose.  It’s been difficult.  Actually, that’s an understatement.  It’s been REALLY difficult, especially because I love to eat… and all I want to ever do is eat.  I also loved to not do anything but sit on the couch and watch endless amounts of Food Network, HGTV, the Travel Channel (only if it about food), and the Bravo channel.  My life was very sedentary and FULL-filling.  I went to the gym one day in August, got on the scale, and almost had a heart attack.  I realized I was at my heaviest, which made complete sense, because my “fat clothes” were starting to become a little snug on me.  So it finally occurred to me that I needed to lose some weight or else I was putting myself at serious risk of developing diabetes, hypertension, and hyperlipidemia.  All of which runs in my family.  Eek!

So here I am, twenty pounds lighter, and still going.  I’ve really cut down my portion sizes, and eating a lot healthier than I used to.  I’ve also reduced buying out for lunch by about 90% while at work, which I feel has helped me significantly! In fact, packing my lunch and dinner (I work 12 hour shifts) has forced me to get creative with making healthier, yet enjoyable recipes.  I’ve experimented with many different kinds of salads for lunch.  Unfortunately, I was as creative as I was getting, I started to get bored with salads.  So my new obsession is the veggie wrap that I came up with recently.

Just in case you’re wondering, I still occasionally enjoy my favorite foods.  Moderation is the key to success.  Who ever said you had to completely cut out all those unhealthy foods was wrong!  If that were true, I would have failed my diet by now.

Vegetarian lavash wrap with Tofutti and Hummus

2 whole wheat lavash
1 small yellow bell pepper, thinly sliced
1 roma tomato, seeded, thinly sliced
2 medium-sized artichoke hearts (in water), chopped or sliced
1 small carrot, cut into thin matchsticks
1/2 avocado, sliced
Baby lettuce mix (or whatever you have on hand)
4 tablespoons Tofutti cream cheese
4 tablespoons of your favorite hummus

Spread 2 tablespoons of toffuti and hummus onto the middle of the lavash.  Top each lavash with thinly sliced bell peppers, sliced tomatoes, artichoke hearts, carrots, 1/4 of the sliced avocado, and a little lettuce mix.  Roll each of them up tightly and cut in half on a diagonal.

Makes 2 servings.