Meatless Mondays Are More Tasty When You Include Dairy Proteins and Fresh Garden Greens, Like Cheeses and Spinach

By Pat Sinclair
NABBW’s Cooking for Two Associate

Pat SinclairThere\’s been a lot of talk about “Meatless Mondays” as a healthy way to make dietary changes.

I have found that for me to feel full I need to have protein, not carbs. And of course, garden fresh veggies add taste, nutrients and volume.

The following recipe contains high quality egg protein and milk protein in the Cheddar cheese.

Studies show that saturated fat raises blood cholesterol levels to a greater degree than ingested cholesterol and eggs are again a part of healthy diets.

You can certainly use Cheddar cheese made with 2% milk to decrease fat if you like.

When I use a small amount of cheese I find that full-fat tastes best, but I also like the 2% cheddar.

What do you like to serve for Meatless Mondays?Spinach_2337460b

Spinach Frittata

Makes 2 servings

1 teaspoon butter
1 teaspoon olive oil
1/4 cup chopped onion
1/4 cup diced red pepper
1 1/2 cups frozen shredded hash browns, thawed
1 cup fresh baby spinach leaves
1 clove garlic, minced
4 eggs
1/4 cup milk
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup shredded Cheddar cheese

Heat the oven to 350 degrees F.

Heat the butter and olive oil in 9-inch nonstick skillet over medium heat. Add the onion and red pepper and cook 2-3 minutes or until softened. Add the potatoes and cook 6 to 8 minutes or until the potatoes begin to brown. Add the spinach and garlic and cook until the spinach is wilted.

Beat the eggs, milk salt and pepper in a medium bowl until smooth. Pour over potatoes. Cook, 2 to 3 minutes, lifting edges and allowing uncooked egg to flow underneath.

Sprinkle with cheese and bake 15 to 20 minutes or until set. Cut into 4 wedges to serve.

Scandinavian Classic DessertsPat Sinclair, NABBW’s “Cooking for Two” Associate,  is a food consultant with more than  25 years experience in test kitchens and recipe development. Her newest cookbook, “Scandinavian Classic Desserts” was recently published by Pelican Publishing. She is also the author of “Scandinavian Classic Baking and “Baking Basics and Beyond,”  which received the Baking Cookbook Award for 2007 by the Cordon d’Or Gold Ribbon Award International Annual Cookbooks and Culinary Arts Program. She has worked for corporate clients Land O’Lakes, Pillsbury and General Mills. Pat is currently working on her next cookbook, “Dinner for Two.”  She lives in the Twin Cities where she also teaches cooking classes. Pat invites you to contact her on her website, PatCooksandBakes.com, or via her blog.

 

Pat Sinclair is a food consultant and a recipe developer with over 25 years experience. Her newest cookbook, Scandinavian Classic Baking from Pelican Publishing (www.pelicanpub.com ) has just been released. Baking Basics and Beyond, her first cookbook, received the Cordon d’Or- Gold Ribbon Award from the Culinary Arts Academy in 2007. She is currently working on Dinner for Two-Easy Healthy Recipes to Fit Your Lifestyle.