Sunday, January 6, 2013

Cast Iron Frittata: Healthy Garofalo Style

Sent in by my friend, Brian, and modified by me to be a healthy meal for all!

9 Egg Whites
1 Green Bell Pepper, finely diced
1 Poblano Pepper, finely diced
1 Yellow Onion, finely diced
2 tablespoons Olive Oil
Garlic Salt
Sea Salt
Ground Black Pepper
Fat Free Monterey & Colby Jack Cheese

Alright, so first things first. Get your cast iron skillet ready. This took me quite awhile since I had not used it in a long time and it may have gotten a little rusty. So to clean this don't use soap. It causes headaches. I used Olive Oil and a paper towel to wipe it down until it was fixed. This takes awhile.

Once you have that done, add some olive oil to the skillet At this point empty out your oven and turn it to 400 BAKE.

Now gather the rest of your ingredients.

First, dice your Onion up very finely. You can leave it chunky if you prefer that, but I like it finely diced so that's just what I did! Second, dice up your Green Bell Pepper. I also diced up my Poblano Pepper after this. Turn on the burner your cast iron skillet is on, I set it at MEDIUM. Dump your diced Onions in and move them around. At this point I add the egg whites into a mixing bowl and mixed them up together with a dash of Ground Black Pepper and Sea Salt.

Your Onions should be caramelized quite nicely by now. Add in your diced Peppers. Mix together and add a light dusting of Garlic Salt and Paprika. Once the Peppers start to soften, turn off your burner. Add the Egg mixture to the skillet. Top it with your choice of fat free cheese.

Into the oven it goes. Make sure to use an oven mitt or something similar since the cast iron skillet will burn you.It takes about 10-20 minutes to cook properly. I like my eggs a little drier when I make Frittata so I left it in the oven for about 18 minutes. You can tell it is done by the edges of the Frittata mixture pulling away from the sides of the skillet.

I let it cool for about 5 minutes and then cut into pieces and served. Make sure to use a sharp object like a knife to edge around the Frittata, otherwise it might stick to the outside when you are trying to remove it for consumption. Enjoy.

Wednesday, January 2, 2013

Sharing my story on ABC 7 Sarasota

Happy New Year everyone!!  I hope it's started out healthy and happy so far.  Still living my healthy lifestyle, that's so important to keep up with.  It's important to make sure also that you're weighing in once a week to make sure you're within 5lbs of your goal weight and your body fat has not gone up or you know you need to resort back to certain things from before.  I've added grains back into my diet, and my stomach is slowly adjusting.

Here's my recipe of tonight, easy and delicious!

Flavorful Chicken Salad

2 oz. chicken breast
2 tablespoon sofrito
1 tablespoon your favorite non fat cheese
1/4 cup nonfat greek yogurt
1 tablespoon of your favorite bbq sauce
Any other veggies you want to add to your salad

Bake the chicken in the oven at 400° for 30 minutes or until chicken is fully cooked.  Poke holes in chicken and layer sofrito over the chicken with some lemon pepper to taste.  Slice chicken and put over salad, then add cheese to melt
Whip together the greek yogurt and your bbq sauce to use as dressing.  Pour over and enjoy.

Here's to making 2013 the best year ever, and finding your fit!