Broccoli Quinoa Frittata
- By Deanne Ryder
- •
- 19 Nov, 2016
- •
A Great First Meal Of The Day or After Workout Treat
*Preparation/Cooking time: 10-15 minutes
Ingredients for 2 servings:
• 1⁄2 cup dry quinoa, rinsed and cooked according to package directions
• 2 cups broccoli, cooked (or any other vegetable you have on hand)
• 4 egg whites (or 3⁄4 cup of packaged egg whites)
• 2 whole eggs
• 2 tbsp. milk
• 4 tbsp. shredded cheese
• Salt and pepper, to taste
• Olive oil cooking spray
Method:
1. In a small bowl, whisk together the egg whites, egg, and milk. Season with salt and pepper.
2. Coat a medium, non-stick skillet (large skillet for 4 and 6 servings) with olive oil cooking spray and place over medium heat.
3. Place cooked quinoa and broccoli in the pan. Add egg mixture and cook until just set around the edges. Sprinkle cheese on top.
4. Place pan in the oven set to 350 just until cheese is melted and edges are just starting to turn brown. Serve. (make sure your pan does not have plastic handles).
Nutritional Information Per Serving: Calories: 387, Protein: 34.3g, Carbs: 29.3g, Fat: 13.2g
Whole eggs are super nutritious, and are among the best dietary sources of choline — a nutrient that is incredibly important for our health, but most people aren’t getting enough of it.
This recipe is wheat and gluten free. And if you’re staying away from dairy, you can try swapping out the regular milk for low-fat coconut milk.
Give it a shot and let me know what you think.
Hi everyone. I know there are a few of you trying to lose some unwanted weight from our quarantine. You may have chosen not to do the Bet on You Challenge with us and that’s ok. I still want to share some of the strategies with you and I’m rooting for you behind the scenes! Here is a little perspective I shared with my Bet on You Group this morning.
Food for Thought:
- One pound = 3500 calories
- In order to lose one pound, we have to shave off 3500 calories from what our body is used to. That’s freakin’ hard!
- The best way to approach this is to find a way to shave off 500 calories a day to get us to this point. Usually I would say that a 500 calorie deficit can be a combination of exercise and food; however, most of us have been working out consistently since this pandemic began. What does that mean? It means this weight gain we are dealing with is really coming from what we are eating and drinking.
- That probably comes as no surprise. It’s been a strange and stressful time and certainly our diet is a reflection of the times. During stressful times, our intake often shifts to psychological eating vs. physical eating
- See if you can you make this shift in your mindset? Eat for hunger only, nutrient dense food, 90% of the time each week (physical eating). And 10% of the time eat things you love just because (psychological eating). If you do the math, that’s allowing you approximately 2x each week to stray from your healthy eating.
- Also this needs to be said. It’s not fun but we all need to be ok with a little hunger right now. We are asking our body to get used to 500 calories a day less than what it’s used to. There’s really no way to accomplish this without feeling a little hungry now and then. Water and lots of veggies are great tactics for getting us through these hungry spells.
Weight loss is not a linear process and there’s no guarantee that you will be a pound lighter this Sunday but I promise you…changes are happening inside your body. Momentum and consistency are everything. Keep it up and let me know how I can help from the sidelines.
Deanne
- A free nutrition seminar
- A healthy lifestyle journal
- Weekly progress check-ins
- An exclusive celebration event
- A $40 Nordstrom card to put towards a new pair of jeans
On the first day of fitness my trainer gave to me: 1 squat jump. On the second day of fitness my trainer gave to me 2 push-ups, 1 squat jump and a strong body as you can see. On the 3rd day of fitness my trainer gave to me 3 jumping jacks, 2 push-ups, 1 squat jump and a strong body as you can see. You get the idea.
Day 1: 1 squat jump
Day 2: 2 push-ups
Day 3: 3 jumping jacks
Day 4: 4 side skates
Day 5: 5 elbow plank hip hikes
Day 6: 6 high knees
Day 7: plank jacks
Day 8: 8 plyo lunges
Day 9: butt kicks
Day 10: 10 crab toe touches
Day 11: 11 bridges
Day 12: 12 burpees
