B-L-Sn-D Frittata

A couple of my all time favourites for an afternoon snack, breakfast...really anytime!

1 cup egg whites
2 whole omega 3 eggs
2 cups spinach
1oz kale
1/4 cup pumpkin seeds
2oz chopped up broccoli
1/4 cup peas
1/4 cup zucchini
1/4 cup green onion
1/2 cup mushrooms
1/4 cup tomato
1-2 cloves garlic minced
1 tsp coconut oil
4oz natural selections turkey breast
                                                                                    Salt, pepper, really any seasoning you want :-)

 If you have the time on a week night or weekend, make these into muffins.
Simply chop everything up a little smaller, coat the muffin holes, bake at 250-300 until done :-)
Nice and fast when on the go; just grab about 3 of these for a serving and a apple = bam snack ready!







For the Frittata top picture
- heat up the skillet on med heat (you will need a cast iron pan, do not place rubber handle in over later)
- beat up the eggs, egg whites and add in seasoning
- spray pan or add in coconut oil 1 tsp (7g fat)
- add in spinach and kale, cook these down
- then add in the pumpkin seeds, broccoli, peas, zuchini, mushrooms, tomato, onions and garilc cook for about 1min
- turn oven onto broil for later
- now pour in the egg mix and chicken or turkey, let cook until the egg bubbles
- place the entire pan into the oven on broil for 2-5min (depends on your oven)
- remove from oven, let sit for a couple minutes
- Chop that bad boy up into 2 large-4small serving sizes depending on your personal macros

Calories    
Large  2 slices = 384kcal / slice
protein 40.5g
carbs 10.5g
fats 19g

Small 4 slices = 198kcal / slice
protein 20.25g
carbs 5.25g
fats 9.5g

TIPS: for my A90 posse
If this is your afternoon snack = have a small fruit to bump up the carbs
If this is your breakfast = have a small fruit and small starch