by Kim Beavers, MS, RD, LD, CDE
Thanksgiving really sets up the holiday season of eating and shopping especially on Black Friday. This recipe is a perfect way to help you shop till lunch without dropping. To maintain energy during the holiday season continue good eating habits like eating a high protein nutrient rich breakfast. This is a make-ahead breakfast. It’s packed with protein and also uses leftovers from the typical Thanksgiving meal and can be made while putting leftovers away. Once the recipe is assembled just refrigerate overnight, and bake in the morning.
Black Friday Breakfast Frittata
This is the perfect after Thanksgiving breakfast, easy to fix using leftovers, and a cinch to bake off in the morning before black Friday shopping. It is designed to use leftovers, so use whatever left over bread and vegetables you have in place of the bread and vegetables in this recipe.
2 teaspoons olive oil
1 cup chopped red pepper
½ cup chopped celery
½ cup chopped onion
2 cups chopped leftover rolls
1 cup chopped turkey
2 ½ cups egg substitute (or 10 eggs)
¼ cup Greek yogurt
½ teaspoon black pepper
¼ teaspoon salt
1 cup chopped spinach
If cooking this right away preheat the oven to 400 degrees and spray a 9 x 9 inch baking pan with vegetable oil cooking spray.
Place a non-stick skillet over medium heat, add oil and once hot add the red pepper, celery, and onion. Sauté for 5 minutes until the onion is soft. Next add the bread and turkey and allow the mixture to sauté together while you prepare the remaining ingredients. In a medium bowl combine the egg substitute, yogurt, salt and pepper, whisk until well combined. Stir in the spinach.
Put the vegetable-turkey mixture into the prepared baking dish and pour the egg mixture over. Cover with foil and refrigerate overnight.
In the morning, preheat your oven to 400 degrees and bake for 25 minutes. Uncover and cook for 10 more minutes or until cooked through (center will be set and not too wet).
Yield: 8 Servings
Nutrition Breakdown: Calories 140, Fat 3g, Cholesterol 15mg, Sodium 330mg, Carbohydrate 11g, Fiber 1g, Protein 15g.
There are plenty of non-food related ways to stay healthy during the holidays as well. Here are a couple ideas to get you started.
• Celebrate and reflect on what the holidays are really about– spending time and making memories with family and friends
• Sign up for a 5K or fitness walk to keep your mind focused on fitness. Check out www.runningintheusa.com or www.fleetfeetaugusta.com/races to find race schedules for the entire year.
Until next time, eat well, live well!
Kim Beavers is a Registered Dietitian and Diabetes Educator for University Health Care System. She lives in North Augusta with her husband and two children and she is the co-host of the culinary nutrition segment Eating Well with Kim, which airs at noon Monday, Wednesday and Friday on WRDW. To be notified of new recipes join Kim’s facebook fan page at www.facebook.com/eatingwellwithkim. To search for specific recipes go to www.universityhealth.org/ewwk. You can also watch the segments at www.wrdw.com/ewwk.
This article appears in the November 2017 issue of Augusta Family Magazine.
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