FRITTATA WITH BACON


The frittata is one recipe to master for many occasions. These are easy to make and can be eaten for breakfast, lunch or dinner with a fresh side salad. Here we include smokey turkey bacon for a lean, protein packed one-pan breakfast. Mushrooms are easy to forage at any grocery store and add an earthy element to every bite.

Allergens and substitutions: To avoid dairy omit the parmesan cheese and replace the butter with olive oil. To avoid the egg use a different recipe.

 

HEALING BENEFITS

Eggs are great for diabetics since they are affordable, easy to find and full of healthy nutrients. It is one of the few foods that contain vitamin D, which helps with our gene expression, metabolism, immunity and moods. The incredible, edible egg contains antioxidants for maintaining good eye health, something most diabetics need. Avoid Egg Beaters® at all costs, it is a heavily processed food-like item with low-quality ingredients by the mega food producer ConAgra. Take the extra 10 seconds to crack your own eggs, your body will thank you. Buy local, organic, pasture-raised eggs if you can afford it. These also taste better.

 

Turkey is an excellent source of lean meat. A 4 oz (1/4 lb) piece of turkey meat can provide 65% of your daily protein needs. Turkey has vitamin B6 and B12, selenium and tryptophan. Since tryptophan is one of the building blocks for serotonin, it can cause sleepiness after eating. Serotonin is a neurotransmitter and believed to be a contributor to our well-being and happiness. Only buy turkey (and poultry) that is raised without antibiotics to get truly healthy meat.

 

Mushrooms have been on the foragers plate for thousands of years. The store-bought varieties all have many concentrated healing properties. Most mushrooms are considered to be cleansing for your body from the antioxidants and can reduce inflammation and increase cellular immunity. Raw mushrooms contain a high level of prebiotics, the healthy bacteria for your digestive tract. Shiitakes have anticancer, antiviral and antibacterial properties. Wood Ear mushrooms have been proven to control blood sugar levels.

 

PUTTING IT ALTOGETHER

Follow the instructions below to make this savory meal. Look for fresh mushrooms in the refrigerated section at Trader Joe’s. They offer pre-washed and pre-sliced white mushrooms, which are a great time-saver. Substitute fresh shiitakes for even better healing properties. Mushrooms do not make it on the Dirty Dozen list, so do not worry about finding organic shrooms for your frittata. But if you can find organic, I am willing to bet they taste even better.

It’s good practice to pull out all the pots and pans you need before cooking. Likewise, pulling out the ingredients you need to measure or chop beforehand will simplify your cooking. The French call this practice mise en place which translates to “putting in place”. It is practiced in restaurants and taught to chefs in culinary school.

Preheat your oven to 350°F. Bring a large oven-proof skillet up to medium heat on your stove-top. Add 1 tbsp butter or ghee to melt. Once melted add the sliced mushrooms and scallions to the pan. Cook for about 12-15 minutes. The mushrooms will release their water around minute 2. This is expected since they are about 70% water.

A trick to getting the freshest eggs is to look for the “egg birthday” in the grocery store. There’s a number on the side of the egg carton that ranges from 001 to 365. These numbers match to the calendar day when the egg was packaged and is called the “Julian date”. The number 001 means it was packed on January 1st, while 365 means the last day of the year. In some stores, the eggs can range up to 45 days since they were packed – and that’s an old egg by our standards. Try to pick eggs with the smallest difference between the packaged and current dates. And keep in mind that the numbers reset toward the end of the year.

If you’re unsure of your egg freshness, place it in some room temperature water. An older egg develops an air pocket inside it and will float as pictured. It can still be safe to use, but just might not be the freshest.

Eggs Fresh and Old Water Test Check

While the veggies are cooking down on the stove, crack the eggs into a bowl. Use a flat counter-top, not the edge of the bowl, to crack your eggs. The counter-top method will make for fewer stray egg shells in your bowl. Add the salt, pepper and optional red chili flakes to the eggs and mix well.

Mushroom Chive Frittata Bacon iii

Once your veggies have cooked down, add your beaten eggs to the pan while on the heat. Continue to cook on the stove-top for about 3 minutes while gently and constantly stirring.

Mushroom Chive Frittata Bacon iv

Remove from the heat. (Your eggs will not be completely firm and a bit watery.) Add the optional 1/2 cup of freshly grated parmesan cheese on top of the eggs. No need to stir the cheese into the eggs. Bake in your oven for about 12-15 minutes. Optional: turn the broiler on for the last 2-3 minutes of baking and place the frittata on the top rack to brown. Watch carefully since the broiler can burn food quickly.

If you’re trying to cut your calorie intake, skip the cheese. Likewise, if you’re having a hard time getting your weight loss started, skip the cheese. Parmesan is tasty and adds a salty element to this easy dish. Trader Joe’s has excellent choices for parmesan and grana padano in whole chunk forms. A simple box grater makes easy work of freshly shredding the cheese. Only shred what you need since it tends to dry out if sitting in your refrigerator for too long.

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Pull the frittata out of the oven and allow to cool for a few minutes. Then work around the edge with a spatula to free it from the pan. Gently pour the frittata from the pan to a plate. Use a pizza cutter or knife to slice.

This easy egg dish stores well in the refrigerator. I like to pull out a slice and reheat it in our toaster oven for breakfast. Dr. Valerie likes to eat it cold on her drive to the office. Bacon is best served hot, so I bring a skillet to medium heat and add a bit of butter then fry for 3-5 minutes. But you can always bake all the bacon in the oven with the frittata for 8-10 minutes. Then reheat both frittata and bacon in a toaster oven or microwave.

Serving Size: To portion this recipe out, simply cut the frittata in 1/4’s or 1/3’s. The 1/4 portion is for the 1,500 calorie plan and the 1/3 portion is for the 2,000 calorie plan. Two slices of bacon are for the 1,500 calorie plan and 2.5 slices of bacon are for the 2,000 calorie plan.

Mushroom Chive Frittata Bacon vi

FRITTATA WITH BACON
 
Prep time
Cook time
Total time
 
The frittata is one recipe to master for many occasions. These are easy to make and can be eaten for breakfast, lunch or dinner with a fresh side salad. Here we include smokey turkey bacon for a lean, protein packed one-pan breakfast. Mushrooms are easy to forage at any grocery store and add an earthy element to every bite.
Author:
Recipe type: Breakfast
Cuisine: American
Serves: 40 oz
Ingredients
  • Eggs, 8X
  • Turkey Bacon, NO ANTIBIOTICS, 1 package = 8 slices
  • Scallions, Chopped, 10X
  • White Mushrooms or Shiitakes, Sliced, 10 oz
  • Sea Salt, ¼ tsp
  • Black Pepper ¼ tsp
  • Optional: Red Chili Flakes, ½ tsp
  • Butter or Ghee, 2 tbsp
  • Optional: Parmesan Cheese, Shredded, ½ cup
Instructions
  1. Preheat your oven to 350°F.
  2. Bring a large oven-proof skillet up to medium heat on your stove-top. Add 1 tbsp butter or ghee to melt. Once melted add the sliced mushrooms and scallions to the pan. Cook for approximately 12-15 minutes.
  3. While the veggies are cooking down on the stove, crack the eggs into a bowl. Add the salt, pepper and optional red chili flakes to the eggs and mix well.
  4. Once your veggies have cooked down, add your beaten eggs to the pan while on the heat. Continue to cook on the stove-top for about 3 minutes while gently and constantly stirring.
  5. Remove from the heat. Add the optional ½ cup of freshly grated parmesan cheese on top of the eggs.
  6. Bake in your oven for about 12-15 minutes.
  7. Optional: turn the broiler on for the last 2-3 minutes of baking and place the frittata on the top rack to brown.
  8. Bacon: Bake all 8X slices in the oven with the frittata for 8-10 minutes. Or pan fry in a little butter for 3-5 minutes.

 

Photo by Whitney and Jeff Turner.

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