Healthy Food Substitutions
Healthy Swaps
The Ultimate Guide to Having Your Cake and Eating It Too (continued)
Real Women Eat Frittatas
The problem with quiche is generally the pie crust. Flaky, tender, salty –– and full of bad fats and nutritionally empty carbohydrates. A standard, 9-inch, ready-to-bake pie crust contains 41 grams of fat, 63 grams of carbohydrates, and 818 milligrams of sodium.
The good news is you don’t need the crust. Frittatas are delicious, can be made with an infinite variety of ingredients (i.e., whatever you’ve got in your kitchen), and stand alone beautifully in nice, triangle slices. Heat butter and olive oil in a 10-inch, sauté pan that can go in the oven. Add garlic, onions, shallots, spinach, leeks –– whatever you have. Reduce heat to medium-low. Beat 8 eggs with milk, salt, and pepper, and pour into pan. Lift your veggies with a spatula so egg mixture gets underneath. Once the sides lift easily from the pan, and the top is beginning to set, remove from heat. Sprinkle with grated cheese, layer with sliced tomatoes and herbs. Bake in a 350-degree oven for 10 minutes or until center is cooked through.
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Reviewed by Susan Weiner, R.D., M.S., C.D.E., C.D.N. 3/08