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Basic Baked Shrimp Frittata

I thought I'd post this up. This egg dish has been the mainstay for my breakfasts. It's easy to modify with different meats and such. You can also cut it into smaller pieces for 'finger food' snacks or a meal on the go.

Ingredients

12 eggs (preferably free range)

2 cups egg whites

10 oz pack of frozen spinach -thawed and squeeze of excess water

500 grams frozen shrimp - thawed and tails removed

oil for pan

Directions

1- Preheat over to 350F

2 - Grease a 9"x13" baking dish (pyrex, ceramic, metal) with melted ghee or macadamian oil or coconut oil.

3 - Spread spinach and shrimp onto dish so it's fairly evenly distributed

4- Beat eggs and egg whites. Pour over shrimp and spinach

5- Bake for 30-40 minutes or until the top is golden and the middle is cooked through.

The macronutrients for the whole dish are (approximately)

1900 calories

78 grams fat

25.8 grams carbs

275 grams protein

if you cut it into 6 equal pieces that works out to per serving:

316 calories

13 grams fat

4.3 grams carb

46 grams protein

If you cut it into 8 equal pieces that works out to per serving:

238 calories

10 grams fat

3.2 grams carbs

34 grams protein

If you cut it into 10 equal pieces that works out ro per serving:

190 calories

8 grams fat

2.5 grams carbs

27.5 grams protein

Of course, you can add different meats and other veggies. I often add leftover roasted veggies instead of the spinach. If I have leftover ground meat I add that. Sometimes I toss in a diced tomato. You could also add a spoonful of tapenade or pesto. I've also tried it with steak and taco seasoning (1 tsp) and that was good.

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Thank you so much for posting this recipe- I was getting bored with a couple of my breakfasts so this looks promising to try out. So easy too! I'm definitely trying the recipe out this week.

And thank you for posting all the different nutrition values- super helpful. ;)

  • arctichacker commented Jan 7th 2012:

    My pleasure! It's the only way I manage to get my protein within 30 minutes of waking up.

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Just made this with ham instead of shrimp! Tastes amazing!! Thanks for the suggestion!

  • arctichacker commented Jan 12th 2012:

    No problem!

    This week's version I had leftover taco beef instead of shrimp. It was so good.

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Yum! Tons of protein! Silly question but is the frozen shrimp pre cooked? Or does it just cook in the oven? Also how do you store/reheat.

  • arctichacker commented Jan 13th 2012:

    I've done it with both precooked and raw. I buy smaller shrimp. Shrimp cooks up pretty quickly.

    I buy mainly precooked because then I can bring some to work with me and they pretty much ready to go.

    I just store it in the Pyrex pan covered with saran wrap. I nuke them in the microwave for a couple of minutes. I eat them cold too for snacks.

0

United-States flag

I just saw this, @arctichacker But, where are the lentils/beans? How much could I put in there and what would be the nutrient info change because of it. I still want to include lentils in my breakfasts. How much do you suggest I add for the whole recipe. I usually eat about 1/2 cup lentils for my breakfast.

I'd probably take the 8 equal pieces option since that would work best with my cheat days as I could make it twice during the week to cover breakfasts for both my hubby and I. I'd just love the changed macronutrient info for my data farming self.

Usually, I'd get 1/2 cup of lentils and 1/4 cup of black beans from M-Thu and Friday it is 3/4 cup of lentils. Could you help me? My breakfasts need a change. :)

Thanks!

  • Maria Rider commented Jun 21st 2012:

    Perhaps taking out the egg whites or some whole eggs and offsetting it with lentils instead? Let me know. :) I'm bad at making up recipes and figuring out nutrient info. :)

  • Maria Rider commented Jun 21st 2012:

    Oh, and I'd prefer the recipe to be more egg whites than whole eggs. :) Thanks! :)

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