Looking to switch up your breakfast routine with something that could help you manage your weight effectively? The Egg and Spring Onion Frittata, paired with a refreshing cucumber yogurt sauce, might just be your answer. Packed with protein and flavor, this simple recipe is not only delicious but also supports a healthy diet. Let’s dive into how you can prepare this dish, enjoy its numerous benefits, and start your mornings off right.
Ingredients
For the Frittata
- Chicken Eggs: 4
- Spring Onions: 75 grams, chopped
- Cheese: 40-50 grams, grated
- Flour: 2 tablespoons
- Salt and Black Pepper: To taste
For the Sauce
- Cucumber: 1, finely grated
- Dill: A few sprigs, finely chopped
- Thick Yogurt: 3-4 tablespoons
- Garlic: 1 clove, minced
Instructions
Prepare the Frittata
- In a bowl, beat the eggs until well combined.
- Add the flour, grated cheese, salt, and black pepper to the eggs and mix thoroughly.
- Heat a non-stick skillet over medium heat and sauté the chopped spring onions until soft.
- Pour the egg mixture over the sautéed onions, cooking for about 10 minutes or until the eggs are set and the bottom is golden. If needed, use a plate to help flip the frittata to cook the other side evenly.
Make the Sauce
- Combine the grated cucumber, chopped dill, thick yogurt, and minced garlic in a bowl.
Serve
- Serve the frittata warm with the cucumber yogurt sauce on the side.
Health Benefits
- Eggs: High in protein and vitamins, eggs can help regulate blood sugar levels and promote fullness.
- Spring Onions: Contain fiber and antioxidants that are great for digestion and overall health.
- Yogurt: Provides probiotics that enhance gut health and digestion.
Nutritional Information
The Egg and Spring Onion Frittata provides a balanced nutritional profile that supports a healthy diet:
- Calories: Each serving contains approximately 300 calories, ideal for a filling breakfast that doesn’t overdo calorie intake.
- Proteins: About 18 grams per serving, crucial for muscle repair and building, making this dish particularly beneficial for those involved in physical activities.
- Fats: Around 20 grams per serving, with a healthy balance of saturated and unsaturated fats which are essential for hormonal health and nutrient absorption.
- Carbohydrates: Contains about 10 grams per serving, primarily from the flour and vegetables, making it suitable for low-carb diets.
- Fiber: The inclusion of vegetables like spring onions and cucumber adds a modest amount of fiber, which aids in digestion and prolonged satiety.
Serving Suggestions
- Add Variety: Enhance the frittata by adding mushrooms or tomatoes for extra flavor and nutrients.
- Create a Spread: Serve the frittata with a variety of sides such as roasted tomatoes, avocado slices, or smoked salmon to cater to different tastes and dietary needs.
- Herbal Touch: Garnish with additional fresh herbs like parsley or basil to boost the fresh flavor profile of the meal.
Cooking Tips
- Uniform Cooking: Chop all vegetables uniformly to ensure they cook evenly and integrate well into the frittata.
- Low and Slow: Cook the frittata on low to medium heat to avoid burning the eggs while ensuring the inside is thoroughly cooked.
- Freshness Factor: Use fresh, high-quality eggs and dairy products to enhance the flavor and texture of the frittata.
FAQs
Q: How can I make this frittata dairy-free? A: Substitute the cheese with a dairy-free cheese alternative or nutritional yeast for a similar flavor profile without the dairy.
Q: What are the best ways to store and reheat leftovers? A: Store the frittata in an airtight container in the refrigerator for up to 3 days. Reheat on a pan over low heat to maintain its texture.
Q: Can I use other types of onions besides spring onions? A: Yes, leeks or shallots can be used as a substitute for a milder flavor compared to traditional onions.
Explore More
Enhance your culinary experience by exploring these recipes, perfect companions to the Egg and Spring Onion Frittata:
- Special Fried Rice: Add some variety with this flavorful Special Fried Rice, a hearty option for any meal.
- Potato Frittata for Weight Loss: For those focusing on a lighter diet, try this delicious Potato Frittata for Weight Loss.
- Grated Potato Casserole: Complement your breakfast or brunch with this comforting Grated Potato Casserole.