Prep Time: 10 minutes | Cook Time: 20–25 minutes | Serves 1
2 tablespoons extra-virgin olive oil, divided
1⁄4 cup seeded and chopped red bell pepper
1⁄4 cup seeded and chopped green bell pepper
1⁄4 cup peeled and chopped Vidalia onion
1⁄2 cup torn spinach leaves
3 large eggs, beaten
1⁄2 teaspoons cayenne
1⁄2 cup cooked quinoa
1. Preheat oven to 400°F.
2. Coat a 10″ cast-iron skillet with 1 tablespoon olive oil and heat on the stovetop over medium-high heat.
3. Sauté red and green bell peppers and onions for 5 minutes or until cooked through, then add spinach to skillet and allow to wilt for 1 minute. Remove all ingredients from skillet and set aside.
4. Coat skillet with remaining 1 tablespoon olive oil and return peppers, onions, and spinach to the pan.
5. Pour beaten eggs over top and sprinkle with cayenne.
6. Cook in preheated oven for 10–15 minutes or until cooked through.
7. Pour quinoa into a serving bowl and top with frittata
mixture. Serve hot.
PER SERVING Calories: 499 | Fat: 28.1 grams | Protein: 25.0 grams | Sodium: 235 milligrams | Fiber: 5.9 grams | Carbohydrates: 33.3 grams | Sugar: 7.4 grams
- EGG: protein encourages of muscle repair and energy production
- BELL PEPPER: vitamin C and carotenoids provide improved immunity
- SPINACH: iron and vitamin K supports blood and bone health
- ONION: quercetin helps to safeguard cells against freeradical damage
*POWER BOWL PRIORITIES
Prior to preparing a meal, visualize healthy portion sizes and take those measurements into account when preparing foods. Appropriate single-serving sizes are:
• Dairy: 1 serving is equal to 1 cup of milk or yogurt or 1 ounce of cheese
• Meat: 1 serving is equal to 3 ounces of chicken, beef, pork, or fish; comparable to the size of your fist or a deck of playing cards
• Vegetables: 1 serving is equal to 1 cup of raw, leafy greens or 1⁄2 cup cooked vegetables
• Fruits: 1 serving is is equal to 1 medium-sized fruit or 1⁄2 cup sliced fruit