It’s Friday night – finally – and, when it comes right down to it, all you really want to do is collapse on the couch with a drink and something yummy and watch TV. Instead of a massive serving of nachos with cheese and salsa, why not spend a few minutes more making a dinner that’s not only quick, easy, and inexpensive, but is also delicious AND nutritious!
My recommendation – a Spinach Frittata with Red Pepper and Feta Cheese, with whole wheat toast and a green salad.
Red peppers are a rich source of such nutrients as Vitamin A and Vitamin C, both powerful antioxidants, and Vitamin B6 and folic acid, both of which are great for reducing the risk of cardiovascular disease. They also contain lycopene and fiber, which can help decrease your risk of various cancers.
Spinach is an excellent source of bone-healthy vitamin K, magnesium, manganese, and calcium; heart-healthy folate, potassium, and vitamin B6; energy-producing iron and vitamin B2; and free radical-scavenging vitamin A (through its concentration of beta-carotene) and vitamin C. [WHFoods.com] It also has high levels of carotenoids and flavonoids, both of which are highly anti-inflammatory and anti-oxidant.
Eggs are a great source of low-calorie, high-quality protein, as well as being a good source of choline (did you know that 90% of Americans are choline-deficient?), tryptophan, and selenium.
Spinach Frittata with Red Pepper and Feta Cheese Recipe (serves 2)
You need:
a frying pan(10″ is good)
1 tbsp olive oil
2 tsp crushed garlic
1 large red pepper, chopped
1 tsp dried basil
1 tsp dried oregano
4 cups chopped spinach (raw)
3 raw eggs (mixed)
1/4 cup feta cheese, crumbled
Instructions:
Heat olive oil in frying pan. Add garlic, red pepper, and spices, and fry over medium/low heat til red pepper is soft (5-10 minutes). Add spinach, fry for another minute. Add feta cheese and eggs, and fry over medium/low heat til eggs are cooked almost completely. Flip frittata, and fry another minute. Cut in half, and serve with toast and salad.
Enjoy!
Nutritional information [nutritiondata.com]
This food is a good source of Protein, Riboflavin, Folate and Selenium, and a very good source of Vitamin A, Vitamin C and Vitamin K.
– glycemic load ~4 (very low – that’s good!)
– inflammation factor ~275 (high – that’s good too!)
– calories 260
– fat 19 grams (most mono and polyunsaturated)
– protein 15 grams
– dietary fiber 3 grams
– Vitamin A 175% DV
– Vitamin C 205% DV
– Vitamin K 382% DV
– Riboflavin 41% DV
– Vitamin B6 29% DV
– Folate 49% DV
– Vitamin B12 21% DV
– Calcium 22% DV
– Iron 22% DV
– Phosphorus 26% DV
– Manganese 37% DV
– Selenium 40% DV
– Phytosterols ~22mg
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