Here are three savory dishes that would be perfect for dinner. They’re full of protein, veggies, and vitamins! Serve with a fresh salad or a warm tomato soup on the side.
Tomato and Caramelized Onion Frittata
Adjust any of these ingredients to your preference—you could use almost any veggie or meat as long as you sauté it first with a bit of olive oil to bring out the flavor.
Serves 4
1 tbsp olive oil
2 medium yellow onions, sliced into half-moons
1 small jar sundried tomatoes, drained (or make your own)
Handful of fresh basil leaves, roughly chopped
6 slices bacon or 3 slices ham, cooked and crumbled (optional)
6 eggs
1 oz. goat cheese
Preheat the oven to 350 degrees. Heat a splash of olive oil in a large skillet over medium heat, then add the onion, stirring frequently to coat in oil and caramelize. To help the process, cover the skillet with a lid between stirring. Remove from heat when deeply golden brown.
Meanwhile, grease a pie dish or equivalently-sized cast-iron skillet with olive oil, and scatter the chunks of goat cheese, tomatoes, basil, and bacon in the bottom of the dish. When the onions are caramelized, add them too. Whisk the eggs together in a separate bowl, then pour into the pie pan or skillet with the other ingredients, briefly and gently mixing to combine. Insert the pie dish or skillet in the oven and bake for 20-30 minutes until a knife inserted near the center comes out clean. Let cool for five minutes, then slice into eighths and serve.
Nutritional info (minus bacon or ham) : 194 calories, 13 g fat, 283 mg, 143 mg sodium, 206 mg potassium, 8 g carbohydrates, 1 g fiber, 1.7 g sugar, 11.5 g protein. 16% RDV Vitamin A, 26% RDV Vitamin C.
Sweet Potato Hash
Sweet potatoes contain healthier carbs than regular potatoes, and lend a subtle sweetness to this dish for great flavor delicious at breakfast or dinner. If not using the sausage links, add a dash of salt and pepper at the end of cooking.
4 servings
1 tbsp olive oil
2 medium sweet potatoes, peeled and cubed in half-inch pieces
1 yellow onion, diced
2-3 sausage links, crumbled (optional)
4 eggs
Preheat oven to 425. Heat the olive oil in a large skillet (preferably cast iron) over medium heat, and pour in the potatoes and onions, stirring to combine. Let sizzle for about three minutes, then turn and let sit again for another 3, stirring occasionally. Add the sausage if using, and stir until beginning to cook through. When the onions are translucent, the potatoes soft, and the sausage cooked, remove from heat and crack four eggs in each corner of the pan. Place into the oven for 5-10 minutes, until the egg whites are cooked through. Divide the pan into four sections, an egg in each section, and spoon carefully onto plates so as not to break the yolks (if they’re still intact!).
Nutritional info per serving (without sausage) : 162 calories, 8.5 g fat, 185 mg cholesterol, 91 mg sodium, 384 mg potassium, 14 g carbohydrates, 2.4 g fiber, 5 g sugar, 8 g protein. 74% RDV Vitamin A, 16.5% Vitamin B-6, 16.5% Vitamin C.
Breakfast Quesadilla
These can be hearty and filling with meat and veggies, or slimmed down with just vegetables, but either way, they’re a delicious option for dinner!
4 servings
8 tortilla shells
4 eggs
1 cup grated cheddar cheese
Any toppings you want—bacon, sausage, peppers and onions, salsa, black beans, chopped herbs
Whisk eggs with a splash of water, and scramble, stirring every minute or so, in one medium skillet. When finished, use another large skillet over medium heat to start to toast the tortilla shells. Toast each shell on only one side! When you have two tortillas toasted that way, place the eggs, cheese, and topping on one toasted side, then place another tortilla, toasted-side-down, on top of that.
Return the whole thing to the dry skillet to toast the outside and heat the ingredients within, carefully flipping once with a spatula to get to the other side. Remove to a plate, let cool for a minute or two, then use a pizza cutter or long knife to slice into six pieces. Serve with salsa, if desired!
Nutritional info: Choose your toppings then calculate your nutritional info by clicking here.
Dress Up a Plain Suit
