This is a great recipe for any body type. Eggs are good for you, including the yolk, and a great source of choline, a mineral the helps prevent fatty liver. This recipe has been adjusted for each body type.
- Apples: Go ahead and eat this brunchy dish as is. In fact, you’d be better off substituting whole milk in place of the low fat version.
- Babyfaces: This is a great breakfast or brunch. Just make sure you’re eating enough. Since breakfast is the meal of the day for you, one serving, may not be enough. Pair this with a slice of sprouted grain bread or small bowl of oatmeal.
- Athletes and Pears: This would make a good breakfast for you, too. Even though you should be easing off on dairy. the total amount of cheese in this entire recipe is on the low side. It’s ok if you get a little.
2 tablespoons olive oil
1 thinly sliced onion
1 thinly sliced green bell pepper
1 cup sliced mushrooms
1 garlic clove, minced
8 large eggs
2 large egg whites
1/3 cup whole milk (apples) or low-fat milk (babyface, pear or athlete)
3/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon chopped fresh or 1 teaspoon dried basil
1 1/2 tablespoons butter
1 cup cherry tomatoes, halved
1 cup swiss cheese, shredded
Heat oil in a 10-inch, oven-safe skillet or sauté pan. Add onion and pepper; sauté over medium heat 5 minutes, stirring frequently. Add mushrooms, cover, and sauté 3 minutes, stirring several times. Add garlic, and sauté 1 additional minute. Remove vegetable mixture from heat, and transfer to a plate to cool briefly. Wipe pan with paper towels, and return to stove.
Combine eggs, egg whites, milk, salt, pepper, and basil in a large bowl, stirring with a whisk until well blended; set aside. Heat skillet over medium heat for 2-3 minutes and add butter, swirling pan to melt butter evenly. Add vegetables to egg mixture in bowl, stir, and carefully pour entire mixture into heated skillet. Scatter cherry tomatoes and cheese over egg mixture (do not stir).
Cook frittata gently over medium-low heat 15-18 minutes or until it is cooked most of the way through. To finish cooking the top, preheat broiler and place the frittata about 6-8 inches from heat for 2-4 minutes (watch frittata carefully to ensure that it doesn’t burn).
Remove frittata from oven, cool on a wire rack for 5 minutes, and shake pan rapidly back and forth to loosen. Cool a few more minutes, then carefully put a plate over the frittata and invert it onto the plate. Invert it again onto another plate so the frittata is right side up. Refrigerate until