Friday, 3 January 2014

Protein Rich Breakfast Recipes (1)

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) 

Servings: 2
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 (10 g sat, 13 g mono ); 445 mg cholesterol; 10 g carbohydrates; 21 gprotein; 3 g fiber; 590 mg sodium; 565 mg potassium.
Vitamin A (40% daily value), Vitamin C (40% dv), Iron (25% dv), Folate (22% dv), Calcium (20% dv).
Carbohydrate serving: 1  

2-  Chard and Chorizo Frittata

Servings: 4
Time: 40 minutes
Profile: high calcium, gluten free 


7 large eggs
  • - 3 sliced scallions
  • - 1/2 cup shredded Parmesan cheese
  • - 1/4 teaspoon freshly ground black pepper
  • - 1/8 teaspoon salt
  • - 2 tablespoons extra-virgin olive oil
  • - 4 cups chopped chard
  • - 1/2 cup finely diced Spanish chorizo or pepperoni
  • - 3 cups frozen shredded hash browns


1- Position rack in upper third of oven; preheat broiler.

2- Whisk eggs, scallions, cheese, pepper and salt in a large bowl.

3- Heat oil in a large cast-iron skillet (or broiler-safe nonstick skillet) over medium-high heat. Add chard and chorizo (or pepperoni) and cook, stirring frequently, until the chard is wilted, 2 to 3 minutes. Stir in hash browns. Pat the mixture into an even layer in the pan.

4- Pour the egg mixture into the pan and evenly spread to the edges. Cook over medium-high heat, lifting around the edges with a heatproof spatula to allow uncooked egg to flow under, until set around the edges, 3 to 4 minutes. Place the skillet under the broiler until the top is cooked and the eggs are slightly browned, 3 to 4 minutes. Let stand 5 minutes.

5- To release the frittata from the pan, run the spatula around the edges, then underneath, until you can slide or lift it out onto a cutting board or serving plate. Cut into wedges and serve.

Nutritional value per serving:

384 calories; 24 g fat ( 8 g sat , 12 g mono ); 345 mg cholesterol; 22 g carbohydrates; 0 gadded sugars; 20 g protein; 3 g fiber; 683 mg sodium; 356 mg potassium
Vitamin A (57% daily value), Vitamin C (22% dv), Calcium (20% dv), Iron (17% dv)
Carbohydrate serving: 1 1/2
Remember, you can do some exchanges as you wish like substituting the meat with another type.

You can find part 2 of protein rich breakfast recipes by clicking here


Eating Well:

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