alive logo

Frittata Soft Tacos


    Frittata Soft Tacos

    Think of these as Italian-style tacos: eggy herbed frittatas wrapped in soft corn tortillas and topped with your favourite taco toppings. This is a great way to mix protein with a variety of veggies.


    1 Tbsp (15 mL) butter
    1/4 red onion, chopped
    1 red pepper, chopped
    1 cup (250 mL) chopped broccoli
    8 large free-range eggs
    1/2 cup (125 mL) grated cheddar
    1/2 tsp (2 mL) each dried basil, dried oregano, and sea salt
    8 small organic corn or whole wheat tortillas
    1 avocado, sliced
    1/2 cup (125 mL) salsa
    1 to 2 cups (250 to 500 mL) shredded spinach
    Preheat oven to 350 F (180 C).

    Melt butter in large frying pan over medium-high heat. Add onion, red pepper, broccoli, and 1 Tbsp (15 mL) water. Stir often until broccoli starts to soften, 2 to 4 minutes.

    In bowl, whisk eggs with cheese, dried herbs, and salt. Stir in vegetable mixture.

    Line 8 in (20 cm) square baking dish with parchment paper or brush with oil. Pour in egg mixture and stir to distribute veggies evenly. Place on baking sheet and bake until top is golden and centre is set, 20 to 25 minutes.

    Cut into thick strips and place in centre of tortillas. Top with strips of avocado, dollops of salsa, and shredded spinach. Roll up, fold over, or eat open-faced.

    Make ahead tip: Cool frittata completely, then cut into thick strips. Wrap portions individually and freeze. Defrost in refrigerator overnight. Prepare taco toppings and refrigerate overnight. Warm tortillas with egg in the oven, then dress with toppings.

    Serves 8.

    Each serving contains: 220 calories; 10 g protein; 13 g total fat (5 g sat. fat, 0 g trans fat); 18 g total carbohydrates (2 g sugars, 4 g fibre); 399 mg sodium

    source: "Breakfast", alive #375, January 2014


    Frittata Soft Tacos




    SEE MORE »
    Poached Sablefish and Bok Choy with Lemongrass, Ginger, and Chili
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.