Tag Archives: eggs

High protein, low calorie frittata with poblano and turkey bacon

egg-white-frittata-with-zucchini-onion-and-turkey-bacon

I think I shall call this a “brotatta”. Because the bros and lady bros will love this for a high protein meal or snack that is remarkably low in calories. But it’s not low in flavor. 

I don’t mind using whole eggs with egg whites in my fritattas and omelets. The nutrition from the yolk is good and you don’t need to worry about the cholesterol. Yet if you want to shave off a few calories and leave room for extra bacon, that’s cool too. 

I experimented with an ingredient I love to diss: turkey bacon. I’m an Iowan, and we love good, porky bacon. But my challenge was to create a leaner, meaner frittata without skimping on flavor. And honestly, tossed in the frittata, I still got that smoky bacon flavor for only 35 calories in 2 slices of the turkey “bacon”. I used Wellshire uncured turkey bacon. It’s low in sugar and calories. But I’ve heard Oscar Mayer makes a tasty turkey bacon too. Use whatever you like for your meat if you decide you’d like your frittata to have some. 

This recipe serves one hungry lady. I attempted to cook this on the stovetop instead of finishing in the oven as I usually do. It worked fine, except flipping the thing was a challenge. It doesn’t matter – just cook it until the egg whites are set. 

If you want a heartier meal, add some whole grains or fruit on the side. For breakfast or brinner – it’s tasty fuel for your day. 

Nutrition:
207 kcal|8g fat|4g carb|27g protein|1g fiber

Egg white frittata with poblano pepper and turkey bacon
Serves 1
A high protein, low carb and low calorie frittata for breakfast or brinner.
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Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Ingredients
  1. 8 Tbsp liquid egg whites (that's about 3 egg whites)
  2. 2 Tbsp 2% milk
  3. 2 slices fully cooked turkey bacon (I used Wellshire uncured pre-cooked bacon)
  4. 1/4 cup 2% shredded cheddar cheese
  5. 1 green onion - white parts separated from the green.
  6. 3/4 poblano pepper (I ate the rest while cooking. Use the whole pepper if you like.)
  7. Seasonings: a bit of salt and pepper in the eggs. Optional smoked paprika is excellent too.
Instructions
  1. Chop your veggies so they're ready to go. Chop the bacon into small pieces too.
  2. Measure your egg whites into a cup and add the milk. Whisk to combine.
  3. Heat a small nonstick pan over medium heat. Saute the pepper and white parts of the green onion.
  4. Add the bacon to the veggies plus any additional spices/seasonings and stir to combine.
  5. Add the egg whites/milk mixture and sprinkle on your cheese. Cover the pan and cook 4-5 minutes until the frittata is lightly brown on the bottom.
  6. If you're skilled, flip it in the pan to brown the other side. Otherwise just keep the pan covered and cook another 3-4 minutes or until the egg whites are fully set.
  7. Flip the frittata from the pan onto a plate. Sprinkle on the green onions. Serve.
Amy Dix http://amydix.com/

You need poblano pepper egg boats in your life.

eggs-in-pepper-boats

I eat eggs for breakfast almost every morning. You’d think that would get boring, but I haven’t hit my breaking point yet. My 9 year old is on Team Runny Eggs with me, and is game to try just about any way of eating the mighty egg: poached, scrambled, fried, soft boiled, hard boiled, whipped into oats… you name it. 

Eggs are a rich source of protein, vitamins, and minerals. Plus they taste mighty fine for breakfast, lunch, or dinner. I stumbled upon a recipe for poblano pepper egg boats from Jacques Pepin, one of the OGs of fine cooking.

Sup, Jacques? Photo Credit Tim Hopkins

Sup, Jacques? Photo Credit Tim Hopkins

Jacques knows what’s up. His recipes calls for some cooking oil in the water that you use to steam your peppers before you fill them with eggy goodness. This seemed unnecessary to me, especially if I used a nonstick pan. Not that I’m dissing Jacques. But Jacques probably doesn’t give a flying French fry about calories. So I was off to modify this. 

By the way, you can use any large-ish pepper for this. Some people have used big banana peppers, but the ones I always see are so narrow that I figured they’d become a huge mess. Pick the pepper that pleases you.

Scroll down for a printable recipe, or get some how-to help here.

Begin by carefully cutting your peppers horizontally and scrape out the seeds and extra bits.

Begin by carefully cutting your peppers horizontally and scrape out the seeds and extra bits.

Fill a nonstick pan with some water - around 1/3 to 1/2 cup should be enough. Sprinkle in around 1/4 tsp of salt and let your peppers rest in there, cut side up. Heat your pan on medium heat and when it begins to warm up, cover the pan and set a timer for around 4 minutes.

Fill a nonstick pan with some water – around 1/3 to 1/2 cup should be enough. Sprinkle in around 1/4 tsp of salt and let your peppers rest in there, cut side down. Heat your pan on medium heat and when it begins to warm up, cover the pan and set a timer for around 4 minutes.

Jacques said to turn them while cooking, but I pretty much forgot. Oops. I was checking Facebook. They were fine. Whateva. Take the lid off, and you’ll notice that the water evaporated and it looks a little sketchy. Move onward. Your pan will be dirty but your peppers won’t stick.

Fill each pepper half with a tablespoon of cheese. I used 2% colby jack, but I can think of way more luxurious ideas. It's just what was laying around in the fridge. Then carefully crack an egg into each pepper half. If it oozes out a little, it's no biggie. It'll all be wonderful, I promise.

Fill each pepper half with a tablespoon of cheese. I used 2% colby jack, but I can think of way more luxurious ideas. It’s just what was laying around in the fridge.

Then carefully crack an egg into each pepper half. If it oozes out a little, it's no biggie. It'll all be wonderful, I promise.

Then carefully crack an egg into each pepper half. If it oozes out a little, it’s no biggie. It’ll all be wonderful, I promise.

You'll sprinkle a bit more salt on your eggs, cover the pan, and cook over medium heat another 3-5 minutes. 5 was just about right for the acceptable amount of runniness in my eggs. You want the yolks to still be runny but the whites to be white. Otherwise, you'll get "snotty eggs", as my kid calls them. He's so gross.

You’ll sprinkle a bit more salt on your eggs, cover the pan, and cook over medium heat another 3-5 minutes. 5 was just about right for the acceptable amount of runniness in my eggs. You want the yolks to still be runny but the whites to be white. Otherwise, you’ll get “snotty eggs”, as my kid calls them. He’s so gross.

Anyway, when they’re done, all you do is plate them, sprinkle on a little cilantro to be fancy, and eat them up. Enjoy! Serve this with some roasted tomatoes and a little whole grain toast and you’ll be breakfasting like a boss. 

Recipe below! What’s your favorite way to eat eggs? Leave a comment and share. 

 

Poblano Peppers in Egg Boats
Serves 2
A pepper stuffed with cheese and an egg is a healthy way to breakfast.
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Prep Time
10 min
Cook Time
10 min
Prep Time
10 min
Cook Time
10 min
Ingredients
  1. 1 poblano pepper
  2. 1/3 to 1/2 cup water
  3. 2 Tbsp 2% colby jack cheese
  4. 2 large eggs
  5. 1/4 tsp salt plus a bit more for sprinkling
  6. 1 Tbsp cilantro, chopped
Instructions
  1. Cut pepper in half horizontally, removing seeds.
  2. Add peppers, cut side down, to a nonstick pan. Add water and salt, then heat over medium heat.
  3. When water begins to heat up, cover the pan for approximately 4 minutes, or until pepper is a bit tender.
  4. Uncover pan. Make sure the cut sides are up. Sprinkle cheese into peppers.
  5. Carefully crack eggs into each pepper boat, sprinkle with a bit of salt, and cover pan again.
  6. Cook covered over medium heat for another 3-5 minutes, depending on how runny you like your eggs. Egg yolks should be a little runny but the whites should be set.
  7. Serve and enjoy!
Notes
  1. This recipe serves 2, but I'm not saying you should stop at one half. Eat all the peppers. A pan will accomodate around 4 halves at a time.
Adapted from Jacques Pepin
Adapted from Jacques Pepin
Amy Dix http://amydix.com/