A new year, a fresh start
and a back-to-basics kitchen
After all those holiday parties, rich food and desserts, January is always a time to get back to basics. If you’re feeling like you overindulged a bit, now is also a good time to take stock as to what is in the refrigerator and what you put on the table.
Take a moment to really look at what is in your fridge, what you haven’t used in a while and what needs to be thrown out. Restock your fridge with low fat foods such as low-fat cheese and yogurt or high protein choices such as turkey, eggs and low-fat cottage cheese that are easy to snack on. Have on hand plenty of fresh fruits (blueberries and strawberries are antioxidant-rich and lower in sugar) and vegetables for those moments when you just need something crunchy or want to throw together a quick salad.
Whether it’s for lunch or dinner, add a piece of chicken breast or fish to finish off a great meal.
As for the pantry, keep a bottle of good extra-virgin olive oil with fresh fruity flavor for finishing a dish and canola oil for cooking. Also for snacking, roasted almonds provide a quick salty bite and are a great source of protein. Honestly for me, back to basics is the best and arming yourself with good choices in your kitchen will help you achieve your goals. A low-fat, high protein diet is the way to go any time of the year, especially if you are watching your weight or energy level.
This week I thought I would share a recipe for an frittata that works for breakfast, lunch or dinner. It’s high in protein, low in fat and rich in flavor. It uses whatever you have in your fridge as far as veggies and you can be as creative as you want.
Jackie’s frittata
6 eggs
½ cup half-and-half
Pinch of salt
Cracked pepper
1 tsp of margarine such as Smart Balance
½ cup low-fat cheddar cheese
Leftover vegetables such as cauliflower, broccoli, mushrooms pepper (If you don’t have leftovers just use fresh)
1 Tablespoon canola oil
Preheat oven to 350 degrees. Whisk eggs with the half-and-half, add the salt and pepper. Chop the vegetables together and sauté for about 5 minutes in the canola oil remove from pan and rinse the pan.
Using a non-stick medium sauté pan that is safe to go into the oven, over medium heat melt the smart balance, then add the whisked eggs, top with veggies and cheese. Allow to cook for about 5 minutes. Place in the oven to finish for about 10-12 minutes.
Using a spatula, lift the eggs away from the pan and onto a serving platter, cut into pieces and serve.
Jackie Anderer is a Farms resident and personal chef. She welcomes feedback and questions; contact her via email. Check out her column and recipe archive.
