Frittata

Low Sodium Frittata

It’s so easy to make a frittata for breakfast, turn on your stove top and into your fry pan add all your ingredients then pour your egg mixture over everything, as soon as the edge of the eggs set on the cook top, just pop it into the oven for a couple of minutes to finish it off – you have a wonderful tasty brunch. Think of what you like on your pizza, and then try adding it in: olives, mushrooms.

This recipe has Sodium 101.9 mg  per serving.

Ingredients

• 2 Cups Zucchini - grated
• 2 oz. fresh baby spinach
• 2 Cloves Garlic
• 2 Tbsp. Olive Oil - for sautéing
• 8 Leaves Fresh basil
• 1 teaspoon Chia Seeds
• 1 Cup Onion - Chopped
• 1 Cup Sweet potato - Chopped
• 1 Medium Tomato - sliced to garnish on top
• 8 Large eggs
• 1/4 Cup 2% Milk
• 1 tsp Black Pepper
• 2 Tbsp. Parmigiano-Reggiano cheese lowest sodium you can find.
  
  
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Instructions

Pre heat your oven to 350 degrees F.

Grate the Zucchini and then dry on some paper towels and squeeze out a lot of the moisture.

Heat the olive oil in a deep skillet or sauté pan (that is oven safe) over medium heat.

Warm the garlic in the oil and sauté the onion, basil, chia seeds, sweet potatoes, and zucchini in the pan up on medium high heat until the mix turns golden brown.

Add the milk, eggs,baby spinach and black pepper to a blender and blend on the highest speed until frothy.

Pour the egg mixture over the ingredients in the pan.

Let it set for one minute on the stove top.

Add the cheese, float the tomato slices on top and finish the frittata in the oven for ten minutes and the eggs have cooked through.

Garnish with a little fresh basil, slice and if you are having it for your brunch or lunch add your favorite side salad and enjoy.

Avocado Omelette

Avocado Omelette

Here is a low sodium breakfast recipe that is so easy to make, this Avocado Omelette it high-protein omelet with avocado and fiber-rich kale and will keep full for longer.

INGREDIENTS

• 2 large eggs
• 1 teaspoon low-fat milk
• 2 teaspoons extra-virgin olive oil, divided
• 1 cup chopped kale
• 1 tablespoon lime juice

• 1 tablespoon chopped fresh cilantro
• 1 teaspoon unsalted sunflower seeds
• Pinch of crushed red pepper
•   ¼ Avocado sliced
• ·        Tabasco to taste
  
  
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  INSTRUCTIONS

         Beat eggs with milk and salt in a small bowl.

 Heat 1 teaspoon oil in a small nonstick skillet over medium heat.

 Add the egg mixture and cook until the bottom is set and the center is still a bit runny, 1 to 2 minutes.

Flip the omelet over and cook until set, about 30 seconds more. Transfer to a plate.

Toss kale with the remaining 1 teaspoon of oil, lime juice, cilantro, sunflower seeds, crushed red pepper and a couple of drops of Tabasco if you like to spice it up a little. 

Top the omelet with the kale salad and avocado. 

Try adding a little tomato to add some flavor and color.