Have you ever had breakfast for dinner? No? Then, you might want to give it a try. At the end of a hectic day, a breakfast or brunch dish is a simple, satisfying and speedy answer to the "What's for dinner?" question. Since breakfast foods also tend to be comforting, they just might help soothe and calm you, too.
Eggs are a prime example
of a morning food that is just as good at night. Though eggs are sold in the
dairy case, their high-quality protein places eggs in the Food Guide's meat
group. Any time of the day, you can substitute eggs for meat, poultry, fish or
seafood -- one egg for one ounce of lean meat.
One of the handiest
egg dishes for dinner is a frittata, a one-pan, open-faced, Italian-style omelette
big enough to feed 6 people. In Spain, the same dish is called a tortilla and
is often served in small pieces at tapas bars. A frittata or tortilla is
quicker and easier to make than individual French-style omelettes. All you need
to do is cook flavouring ingredients, pour on eggs and let the mixture cook on
top of the range. To finish the unfolded omelette, simply run the pan under the
broiler.
This Asparagus
Frittata relies on veggies and herbs for its flavour, but you can use other
foods you like. A combination of leftovers with economical eggs is especially
budget-wise. Once the frittata is done, simply add a green salad, bread sticks
and, for dessert, fresh fruit topped with yogurt. With only one pan to wash,
you could hardly ask for a more convenient dinner.
Asparagus Frittata
6 servings
1 1/2 teaspoons
cooking oil
2/3 cup chopped
onion (about 1 medium)
2 teaspoons
lemon-herb or lemon-pepper seasoning blend
1 package (10 oz.)
frozen chopped asparagus*, thawed and well drained
6 eggs
1/3 cup skim or
low-fat milk
1/2 cup (2 oz.)
shredded low-moisture, part-skim mozzarella cheese
In 10-inch omelette
pan or skillet with ovenproof handle** over medium-high heat, heat oil until
just hot enough to sizzle a drop of water. Add onion and seasoning. Cook,
stirring occasionally, until onion is soft, about 3 to 4 minutes. Add
asparagus. In medium bowl, beat together eggs and milk until well blended. Pour
over vegetables in pan.
Cook, stirring
occasionally, about 1 to 1 1/2 minutes. With back of spoon or pancake turner,
even mixture in pan. Cover. Reduce heat to medium-low. Cook until eggs are
almost set, about 4 to 5 minutes. Uncover. Broil about 6 inches from heat until
eggs are completely set at the centre, about 2 minutes. Sprinkle with cheese.
Cover. Let stand until cheese is melted, about 2 to 3 minutes. Loosen edges
with spatula, slide onto serving plate and cut into wedges to serve. Or, cut
into wedges and serve from pan.
* Substitute 1/2
pound fresh, chopped asparagus spears, if desired. Cook, covered, in small
amount of boiling water until tender, about 8 to 10 minutes. Drain well.
** To make handle ovenproof,
wrap completely with aluminium foil.
Nutrition
information per serving of 1/6 recipe using corn oil, lemon-pepper seasoning
and skim milk: 134 calories, 8 gm total fat, 218 mg cholesterol, 264 mg sodium,
239 mg potassium, 5 gm carbohydrate, 11 gm protein and 10% or more of the RDI
for vitamins A, B12 and C, riboflavin, calcium, phosphorus.
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