Eat IN Story and Recipes by Kim Galeaz
• Photography by Jeffrey S. Otto • Food Styling by Mary Carter
B
runch. What other meal offers such diversity with both breakfast and lunch foods, vegetable and fruit salads and decadent desserts? No need to be as elaborate as a restaurant brunch buffet, though, when planning an at-home brunch for Mother’s Day or graduation. Just serve a few simple dishes that also highlight the best of seasonal fruits and vegetables. This nutritionist-recommended menu includes springtime asparagus and spinach in a frittata, a flat, round Italian omelet cooked over low heat and finished under a broiler. Since a frittata isn’t folded, it’s so much easier – and less stressful – than a traditional omelet. A fruit salad with in-season mango and pineapple showcases Indiana mint, both as a salad garnish and mixed in the creamy, mojito-inspired lime topping. Garden-fresh green beans and edamame (green sweet soybeans) star in a traditional four-bean salad with an Asian twist. Happy, healthy and tasty springtime to all!
Spring Vegetable and White Cheddar Frittata
Whisk eggs, egg whites, milk, salt and pepper in large bowl until blended; set aside. Heat 1 tablespoon olive oil in oven-proof 12-inch skillet over medium-high heat. Add minced garlic and sauté 1 minute. Stir in spinach and cook, stirring constantly, until spinach is slightly wilted, about 1 minute. Reduce heat to medium-low and stir in cooked asparagus along with remaining 1 tablespoon olive oil. Pour egg mixture in skillet and stir gently to evenly distribute ingredients. Cook until eggs are almost set, about 8 to 11 minutes. (Eggs will still be runny on top, but set on sides and bottom.)
1 ¾ cups fresh cut asparagus (1- to 1 ½-inch pieces) 1 teaspoon water 8 large eggs 2 egg whites ¼ cup 1% low-fat milk ½ teaspoon salt ¼ teaspoon black pepper 2 tablespoons olive oil, divided 2 garlic cloves, finely minced 5 cups loosely packed fresh spinach leaves
1 cup (4 ounces) shredded reduced-fat white cheddar cheese
½ teaspoon finely chopped fresh basil (optional garnish)
Preheat oven broiler. Place asparagus and water in glass pie plate or bowl, cover with plastic wrap and microwave on high 3 minutes, or until asparagus is tender-crisp and still bright green.
Spring Vegetable and White Cheddar Frittata • Eggs contain more than just satisfying protein – they’re filled with 13 essential nutrients and phytonutrients for healthy eyes, pregnancy and brain function. • Research has found that high-
Spring 2011
About the Author Registered dietitian Kim Galeaz is an Indianapolis-based writer and culinary-nutrition consultant to the food, beverage and agriculture industry. She's passionate about blending good taste with good health in every culinary creation – even decadent dessert – and balancing with daily powerwalking. A link to her blog, “The Dietitian Does Dessert ... Breakfast, Lunch and Dinner, Too” is at www.kimgaleaz.com.
Remove frittata from heat, sprinkle evenly with shredded cheese, and place skillet in oven, about 6-7 inches from heat source. Broil until the center is firm and cheese is completely melted, about 1 to 2 minutes. Remove and sprinkle with fresh basil if desired. Cut into 6 wedges. Makes 6 servings.
quality protein, such as that in eggs, may help prevent muscle loss in aging adults. • The protein in eggs provides satiety, or satisfaction and a feeling of fullness, which plays a critical role in weight loss and weight maintenance. • Reduced-fat cheese keeps total fat
and saturated fat under control. • Spinach is a veritable superfood filled with nutrients and antioxidants for your immune system, eyes, bones, heart, brain and skin. • High-fiber asparagus contains bone-building vitamin K along with many antioxidants.
my-indiana-home.com
25