Breakfast is easily the most important meal of the day. The name breakfast means…To Break The Fast. While you have been sleeping you have essentially been fasting for 8-12 hrs. First thing in the morning you need to recharge and energize yourself for the day. Breakfast gives you energy to help sustain your body and keep your metabolism going strong.
I love eggs for breakfast. They are a great source of protein and vitamins to fuel you. Using eggs and a few other of my favorite ingredients, I made a Spinach Frittata with Canadian Bacon and Swiss Cheese…
Eggs are a great source of protein. They actually provide the most bioavailable source of protein for your body. That means your body can easily and most effectively use the protein from eggs. The protein in eggs contains all the essential amino acids. Eggs are high in choline and are excellent sources of selenium and riboflavin. Eggs also have lutein and zeaxanthin that help protect the eyes.
Egg whites provide about 1.5 times as much protein as the yolk. Most of an egg’s nutrients are in the yolk. Egg substitute is a healthy alternative and perfect for people who need to monitor their cholesterol. Egg substitute is not only lower in cholesterol, it has fewer calories than a large egg.
1 Large Egg
Protein 6 grams
Calcium 28 mg
Phosophorus 99 mg
Potassium 69 mg
Vitamin A 270 IU
Vitamin D 41 IU
Reasons to Eat Breakfast:
- Nutrients missed at breakfast are rarely made up for during the day.
- People who eat breakfast are more alert than those who don’t.
- People who eat cereal for breakfast often have healthier body weights.
- Breakfast eaters get more calcium, fiber, iron and B vitamins – and they eat less fat and cholesterol during the day – than those who skip breakfast.
- Skipping breakfast often leads to overindulging on snacks or overeating at the next meal.
- 2 cups fresh baby spinach, packed
- 1 (16oz) container egg substitute or 10 whole eggs
- 4 slices Canadian bacon, diced
- 2 slices baby swiss cheese, grated
- 2 tsp smart balance butter
- ¼ tsp ground black pepper
- Melt butter in a 10-inch nonstick skillet over medium heat.
- Arrange spinach in pan and then pour egg over spinach. Arrange canadian bacon on top of frittata. Sprinkle with grated swiss cheese and black pepper.
- Shake skillet to help mix the eggs into the spinach; cook without stirring for 1 minute.
- Place skillet under broiler and broil until frittata has risen 3 to 4 minutes; or until set. Keep a close eye on frittata to prevent overcooking.
- Remove pan from oven and using spatula, loosen frittata from skillet and slide onto a cutting board.
- Cut into wedges and serve.
A frittata is basically a crustless quiche. No crust means less fat and fewer calories! I love frittatas because you only need one pan and with my recipe you don’t even need a mixing bowl. This frittata is filled with fresh baby spinach, canadian bacon, and swiss cheese. I love the taste of the fresh baby spinach with the creamy nutty swiss cheese combined with the smoky canadian bacon. Yum!
It is perfect for a weekend breakfast or brunch. I make this and cut it into individual portions and then freeze. You can quickly microwave during the week for a deliciously quick and hearty breakfast!