Frittata Sandwich
Bake up a frittata, slice into pieces and freeze alongside whole-grain bread for six servings of a healthy make-ahead lunch.
Ingredients
6 eggs
1/4 cup (65 mL) milk
1/2 teaspoon (3 mL) each salt and fresh cracked pepper, divided
1 tablespoon (15 mL) olive oil
1 small red onion, sliced
1 cup (250 mL) sliced mushrooms
4 cups (1 L) arugula or spinach
1/2 cup (125 mL) roasted red peppers, sliced
1/2 cup (125 mL) crumbled goat cheese
2 pieces of whole grain bread, such as Stonemill Sprouted Grains, Psyllium 12 Grain Rye Bread
1/4 cup (65 mL) milk
1/2 teaspoon (3 mL) each salt and fresh cracked pepper, divided
1 tablespoon (15 mL) olive oil
1 small red onion, sliced
1 cup (250 mL) sliced mushrooms
4 cups (1 L) arugula or spinach
1/2 cup (125 mL) roasted red peppers, sliced
1/2 cup (125 mL) crumbled goat cheese
2 pieces of whole grain bread, such as Stonemill Sprouted Grains, Psyllium 12 Grain Rye Bread
Directions
- Preheat broiler to low.
- In a medium-size bowl, whisk together eggs, milk and half of the salt and pepper. Set aside.
- In an 8-inch ovenproof skillet, heat oil over medium-high heat. Add onions and cook until tender and golden, about 15 minutes. Stir in mushrooms and remaining salt and pepper; cook until softened and no moisture remains, about 5 minutes. Stir in arugula and peppers and cook one minute. Pour egg mixture over hot vegetables. Stir gently until bottom begins to set, about 3 minutes. Sprinkle with goat cheese.
- Transfer to broiler. Broil until egg is just set and top is golden, about 10 to 15 minutes. Remove frittata from oven and let rest for at least 5 minutes before slicing.
- Cut frittata into 6 portions. Can be wrapped when cooled and kept in the freezer for individual use.
- To make sandwich: Lightly toast 2 pieces of Sprouted Grains, Psyllium 12 Grain Rye Bread. Arrange one portion of frittata over bottom slice of bread and cover with remaining slice.
- From frozen: remove individually frozen frittata from the freezer and place in an insulated lunch bag; will thaw during the morning. If consumed later in the night, let thaw in fridge throughout the day. Place in the microwave for one minute to heat.
Nutritional information
PER SERVING
about 258 calories
17 g protein
11 g total fat
4.3 g saturated fat
28 g carbohydrates
5 g fibre
225 mg cholesterol
590 mg sodium
% RDI:
10% calcium
21% iron
15% vitamin A
15% vitamin C
