Breakfast Frittata

Over a couple years and changes in dietary requirements this recipe has come into being. Now, because we are on a protocol dealing with my wife’s Alzheimer’s disease, maintaining marginal ketosis (measured by home blood tests > or = 0.5) which limits carbohydrates and dairy, it has become the standard breakfast most every day. It takes a half hour to prepare, but is worth it.

Jon Rueck @cook_3440065

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Ingredients

2-3 Tevoo
At least half of a medium onion (sweet are best, but any are OK)
1medium carrot
1/3 cmushrooms
1/5of a green bell pepper
1/5of a red bell pepper
1/5of a zucchini
1/3 cbroccoli or cauliflower stems
Sea salt
Fresh ground black pepper
Italian seasoning
2 TGarlic powder
2large eggs + 4 oz egg whites (mixed)

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Steps

1

Heat an 8” sauté pan to medium high
2

Add the EVOO
3

Chop (to a small dice) all ingredients [I start with the onion, then the carrot since it takes longer to soften, then lower the heat to low. Cover the pan after each addition.]
4

When the last vegetable is added, cover the pan and turn the heat back to medium for 3 minutes.
5

Turn the heat to low. Remove the cover, stir the ingredients to get the onions off the bottom, then add Italian seasoning [I use a grinder for all except the garlic] salt, pepper, and garlic powder. Stir again.
6

Having mixed the eggs and egg whites, pour them into the pan, turn the heat back to medium and replace the cover for 3 more minutes.
7

Turn on a broiler and place the uncovered pan as close as possible to the heat source for 3 to 5 minutes until the top is firm and somewhat browned.
8

Divide as you wish for up to 3 servings.
9

Note: I use a cast iron skillet; the glass lid that fits it from a pot; a wooden spoon to stir it; and a plastic spatula to divide and serve it. The rest of the meal is half a grapefruit, a bran muffin and black coffee. Needless to say there are many ways this can be adapted to fit a palate or a diet.