We often forget how important it is to include enough amount of protein in our breakfast too--not just dinner and lunch. We have selected here protein rich recipes for breakfast that you can enjoy and get charged for the day while providing your body with its necessary building blocks.
Here is the first two recipes we selected for you--by the way, both are gluten free:
1- Zucchini Frittata (an Italian omelet)
Time: 35 minutes
Profile: Low carbohydrate, high calcium, high potassium, gluten free
- 4 teaspoon extra-virgin olive oil
- 1 cup diced zucchini
- 1/2 cup chopped onion
- 1/2 cup grape or cherry halved tomatoes
- 1/4 cup slivered mint
- 1/4 cup slivered basil
- 1/4 teaspoon salt
- freshly ground black pepper to taste
- 5 large eggs
- 1/3 cup crumbled goat cheese
1- Heat 2 teaspoons oil in a 10-inch nonstick skillet over medium heat. Add zucchini and onion; cook, stirring often, for 1 minute. Cover and reduce heat to medium-low; cook, stirring occasionally, until the zucchini is tender, but not mushy, 3 to 5 minutes. Add tomatoes, mint, basil, 1/8 teaspoon salt and a grinding of pepper; increase heat to medium-high and cook, stirring, until the moisture has evaporated, 30 to 60 seconds.
2- Zhisk eggs, the remaining 1/8 teaspoon salt and a grinding of pepper in a large bowl until blended. Add the zucchini mixture and cheese; stir to combine.
3- Preheat the broiler.
4- Wipe out the pan and brush it with the remaining 2 teaspoons oil; place over medium-low heat. Add the frittata mixture and cook, without stirring, until the bottom is light golden, 2 to 4 minutes. As it cooks, lift the edges and tilt the pan so uncooked egg will flow to the edges.
5- Place the pan under the broiler and broil until the frittata is set and the top is golden, 1 1/2 to 2 1/2 minutes. Loosen the edges and slide onto a plate. Cut into wedges and serve.
Nutritional value per serving:
376 calories, 28 g fat ( sat, mono );
Vitamin A (40% daily value), Vitamin C (40% dv), Iron (25% dv), Folate (22% dv), Calcium (20% dv).
Carbohydrate serving: 1
Eating Well: http://www.eatingwell.com/recipes_menus/recipe_slideshows/protein_packed_breakfasts#leaderboardad