Guest Author - Jill Valente
On a recent episode of NBCs hit comedy Scrubs, Turk, one of the main characters was obsessed with Brinner breakfast for dinner. With gas rising 3 cents this past Thursday to an average national price of almost $3.65 and food prices elevated it struck me that Brinner is actually a great idea because it can be healthy but also extremely affordable. The main protein in most breakfast dishes is eggs which are obviously cheaper than chicken, pork or steak. Also the sides can be simple like a green salad or fresh fruit salad. Bake a loaf of your own bread and you have dinner on the table for fewer than 10 bucks. Plus most of the ingredients are already in your fridge as eggs, milk and cheese are staples in pretty much every home. This past week I made a delicious Broccoli Rabe Frittata and served it with a Chopped Salad and homemade Pita Chips. Check it out
Broccoli Rabe and Shallot Frittata
Ingredients
Cooking spray
1 tbsp olive oil
1 medium shallot
2 cup broccoli rabe, trimmed and chopped
4 eggs
3 egg whites
½ cup reduced fat Gouda, shredded
½ cup skim milk
2 tbsp fat free ricotta
½ tsp salt
½ tsp black pepper
Directions
Preheat oven to 400 degrees and coat a large skillet with cooking spray. Heat olive oil over medium high and add shallot and broccoli rabe. Sautι until wilted, about 7-9 minutes. While broccoli rabe is cooking, whisk together eggs, egg whites, Gouda, skim milk, ricotta, salt and pepper in a large bowl. Pour egg mixture over the broccoli rabe making sure eggs flow to bottom of pan. When the frittata is set transfer pan to oven and bake for about 10-15 minutes until golden. Makes 4-6 servings. 4 points per serving
Chopped Salad
Ingredients
1 Romaine heart, chopped
½ head of radicchio, chopped
½ endive, chopped
½ yellow pepper, chopped
Ύ tsp salt
Ύ tsp black pepper
1 tbsp parmesan cheese
2 tbsp olive oil
2 tbsp red wine vinegar
Directions
In a large bowl combine chopped romaine, radicchio, endive and yellow pepper. Season with salt, black pepper, parmesan cheese and drizzle with olive oil and red wine vinegar. Toss to coat. Makes 4-6 servings. 1 point per serving.
Pita Chips
Ingredients
4 large whole wheat pitas
Ύ tsp salt
Ύ tsp black pepper
1 tsp Italian seasoning
1 tbsp olive oil
Directions
Preheat oven to 400 degrees. Cut large whole wheat pitas into 2 inch strips and lay them on a foil lined baking sheet. Season with salt, black pepper and Italian seasoning then drizzle with olive oil. Toss to coat and bake in oven for 15 minutes, flipping once, until brown and toasted. Makes 4-6 servings. 3 points per serving.
