I’m back from a much needed week off from blogging, writing, thinking, blah! It gave me some time to play catch up, unwind, and concentrate on some other things I have been neglecting.
So, if you’ve been following along, you know I started a much needed weight loss journey this January. I’m almost to my goal weight, but I think the weightlifting and therefore muscle gain has delayed me actually reaching that goal! Which is really no big deal. As I said, it was a goal weight, but this has been more about a health journey.
We’ve always eaten pretty well, although we did get carried away with some very high calorie, fatty foods last fall… lots of burgers and pizza. And part of that was for my son during the pandemic… a dinner he could really look forward to each week. I entered the pandemic already slightly overweight, not working out, drinking. So obviously once the pandemic hit, well, nothing good came of it. And by the end of the year, I found that I had gained another 10 or 15 pounds and weighed more than I did when I was 9 months pregnant with my son! Although granted, that isn’t saying a ton because I was a very small pregnant woman! But it said a lot to me and I finally had enough.
So, back in January, as we all started our New Year’s resolutions, I quit drinking, started counting calories, and started weightlifting. I am a huge proponent for weightlifting as the best exercise for weight loss, but I won’t get into the why’s in this blog. But, the big thing I did not want to do was start an actual diet. Yes, I was counting calories, but I really wanted to change my way of life, permanently. I was not about to get on the Keto train or South Beach or whatever other fad diet is the craze right now. They’re just not sustainable. Definitely not Keto, for me. I can actually maintain a lower carb diet when I allow myself to have carbs than when I’m trying to completely restrict them from my diet… that’s when I crave them constantly!
Everything I have blogged this year, I have eaten. And not in some dinky portion. When I say a recipe has 4 servings, I ate a full serving. For meals that I knew would be higher in calories, I planned those for days that I knew I would have a harder, longer workout (thank you leg day!). And for my rest days, I would make something that was lower in calories but still super satiating!
When I first started planning this frittata, I knew it would be a great low carb option for those who find success with the Keto diet, but I wanted it to be super tasty and enjoyable for anyone, dieting or not! But the one tweak I made to make this the perfect rest day dinner for me was swapping whole eggs out for egg whites only. I buy the cartons of egg whites from Target, partially because they’re lower in calories and partially because they’re lower in cholesterol. Using them in this frittata dramatically reduced the total calories while still keeping this dish super filling!
Pairing this with a side salad, I kept my total calories under 400 for dinner, which is crazy low! And it allowed my husband and I to go get a nice large ice cream cone downtown for dessert 😂. If you aren’t trying to lose weight and aren’t counting calories, serve this with a nice chunk of crusty bread. But summer veggies plus fresh herbs and herbed goat cheese… this frittata is so fresh and delicious, you’ll love it whether or not you’re on a weight loss journey!
Enjoy!
Summer Veggie & Goat Cheese Frittata
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Vegetarian
- Cuisine: Breakfast, Dinner
Ingredients
3 small leeks, cut in half and sliced, discarding the dark green parts
1 small yellow squash, cut in half and sliced ¼” thick
~5 – 6 Campari tomatoes, sliced about ¼” thick
4 garlic cloves, minced
1 lemon, zested
2 TBs fresh basil, minced
2 cups egg whites (or 10 – 12 large eggs)
4 oz garlic herb goat cheese
1 TB butter
salt & pepper
herbs to serve (chopped chives, dill, basil)
Instructions
Preheat the oven to 400°F.
Melt the butter over medium heat in a cast iron pan or ovenproof pan. Add the leeks and lightly salt. Reduce the heat slightly and cover. Cook 5 to 8 minutes, stirring often, until the leeks soften and lightly brown. Add the garlic and cook until fragrant ~ about 1 minute. Nestle the squash and tomato slices into the leeks, evenly spreading them across the surface of the pan. Cook over medium for 5 minutes.
Meanwhile, whisk together the egg whites, lemon zest, basil, and a pinch of salt and pepper. Pour the mixture over the vegetables and turn off the heat. Using a spoon, scoop the goat cheese in pieces of about 1 teaspoon and spread evenly across the pan. Place the pan in the oven and bake for 20 to 25 minutes or until desired doneness (I prefer my eggs slightly more cooked, so I baked my frittata for 25 minutes ~ the eggs were firm in the middle when I touched them with my finger. If you like your eggs less firm, cook for 20 minutes and the center of the frittata should have a slightly jiggle).
Slice and plate. Sprinkle with fresh herbs, if desired. Pairs great with a side salad! Enjoy!
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