As I mentioned before, breakfast is my biggest challenge on South Beach Diet. I love eggs, but it gets boring really quick. I did try oatmeal, but I am not a fan. Thanks to everyone who offered different recipes suggestions with oatmeal, I still need to try those out. For now, I am alternating between a fruit + cottage cheese combination and eggs for my breakfast.

Since I am still largely dependant on eggs, I have been doing a lot of experiments to keep it interesting. This frittata is the result of such an experiment. Remember my last post - Roasted Salmon with Piquillo Pepper - Walnut Pesto ? If you try that recipe, do make an extra salmon filet, as that would come in handy for a delicious for breakfast next day. Of course, any left over cooked salmon would work in this recipe, but I really loved the slight tinge of the piquillo-walnut pesto in it.

I was in such a hurry to eat, I didn’t get time to plate this and go through the elaborate clicking process. I didn’t want a bad picture to get in the way of sharing a great recipe, so that’s my excuse for this picture. Salmon Frittata

Ingredients

Method

Wash the spinach leaves and drain. Place the washed leaves with just the water clinging from the washing in a microwave safe bowl with a lid. Close the bowl and microwave on high for 90 seconds. Remove and place the leaves in a colander, press with the back of a spoon to remove the excess moisture.

Tear the salmon filet to small pieces.

Beat the eggs well along with the 1 tsp milk in a large bowl.  Heat oil in an oven-proof non-stick pan, and saute the diced onions till soft.  Add the salmon and  stir well to combine. Add salt and crushed chilies and saute till salmon starts to brown. Add the spinach and mix well, saute for a few minutes to make sure that the moisture from the spinach leaves is completely gone and the mixture is dry. 

Add the sauteed onion-salmon-spinach mix into the bowl with the beaten eggs, along with the crumbled feta. Mix well to combine.

Add a little more oil to the non-stick pan if it looks too dry, and bring it to medium heat. Pour the egg mixture into the pan and cook for 3 minutes. Place the pan under the broiler with broil-high settings for 3 minutes to set the top side of the frittata.

Cut into wedges and serve warm.

This works for all phases of South Beach Diet.

Note: I made the sauteed salmon-spinach-eggs mixture, and just used half for the first day’s breakfast with 2 eggs. The other half was kept in the fridge and used in the same recipe next day again with 2 eggs. We don’t have a heavy breakfast, so the 2 eggs were fine for the two of us. I think frittatas turn out better with at least 4 eggs, as the 2 egg version was really thin. That’s why I gave the recipe for 4 eggs. Please note that cooking time will be less if you are just making a 2-egg frittata, 1 minute on the stove top and 2 minutes in the broiler would be fine.

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Comments

44 Responses to “South Beach Diet Breakfast - Salmon-Spinach-Feta Frittata”

  1. Raaga says:
    January 7, 2009 at 12:57 am

    Nice… I can try this minus the salmon :-) I’d still urge you to try oats porridge minus the sugar with a good sprinkle of molaga podi!!

    Reply
  2. Nags says:
    January 7, 2009 at 1:00 am

    Sig, tell me, is it okay to have eggs every day if you are not a kid anymore and not burning off all that yolk? I hear bad things about that. And more than 1 egg at a time, what about that? Confused! :shock:

    Reply
  3. sra says:
    January 7, 2009 at 1:56 am

    there’s nothing wrong with the photos, Sig. they’re glorious.

    Raaga - oats with molaga podi - er … :shock:

    Reply
  4. Happy Cook says:
    January 7, 2009 at 3:04 am

    Wow you are indeed keeping up to your diet.
    I love eggs, i don’t eat them that often, as i get headaches when I have them.
    It is anice pic sig.
    I would love to have this for my lunch.
    Happy 2009 to you and Siv

    Reply
  5. Mamatha says:
    January 7, 2009 at 5:06 am

    Sig, you make me want to take up SBD just for the recipes you share here. Good one this. And the pics look just fine.

    Hey, considering how much you heart tofu, how about replacing eggs with tofu for b/f :P

    Reply
  6. Asha says:
    January 7, 2009 at 6:18 am

    Oh, you are on SBD diet? I have heard that it works, good luck to you. I have never dieted in my life but need to after the vacation!! :D

    I love Salmon, one fish I order and readily eat.

    Reply
    • sig says:
      January 11, 2009 at 3:33 pm

      Hey Asha, welcome back! Good to see you here….. :) I am sure you will lose all the vacation weight gain in no time… happy new year to you!

      Reply
  7. Soma says:
    January 7, 2009 at 7:22 am

    This diet is a feast Sig! I do not eat breakfast:-( Looks darn good & delicious. I love eggs.

    I came to thank you. Yesterday thru’ your blog, as I was browsing, I found a close friend (Swati jain of Sugarcraft)I went to school with. (that must eons back…). we were very close & then lsot touch with time.. I am just so happy I could hug anybody right now.

    Reply
    • sig says:
      January 11, 2009 at 3:35 pm

      You don’t eat breakfast???? What’s wrong with you????? LOL :D I am just kidding, I never used to either, till this diet started :) Now I can’t survive without eating something in the morning, I wake up hungry every day….
      And so cool that you got to reconnect with Swati! :) Glad to be off service…

      Reply
  8. Bhagyashri says:
    January 7, 2009 at 7:29 am

    Thats looking great Sig, too bad I have given up eggs…but would try this for GM’s breakfast sometime :)

    Reply
  9. tbc says:
    January 7, 2009 at 7:46 am

    I had a spinach-feta cheese frittata recently at one of the local diners here. It was so good!

    What’s wrong with the pic, huh?? :roll:

    Reply
    • sig says:
      January 11, 2009 at 3:38 pm

      Thanks TBC, for that whats wrong with the pic question… You are too kind :) I *love* feta cheese in any form… I can just have an egg and feta omelette and be very happy :)

      Reply
  10. elra says:
    January 7, 2009 at 7:59 am

    Sig, who wouldn’t want breakfast like this? Sounds absolutely scrumptious!
    Cheers,
    Elra

    Reply
  11. rachel says:
    January 7, 2009 at 9:14 am

    Salmon in Fritatta?? This I got to try :smile:

    Reply
  12. Cham says:
    January 7, 2009 at 11:38 am

    Salmon in egg , hmm I am ready at anytime :grin:

    Reply
  13. Prakruthi says:
    January 7, 2009 at 2:03 pm

    Hey Sig,

    I came across your blog during the holidays. And I am glad to say that I am now hooked to food blogging!

    Love your recipes. I even tried out a couple. [ with my own variation of course. I have a bad habit of not following a recipe to the T] Both my husband and I are foodies… we do “live to eat!” And like you our travels are mostly based on what/where we eat :)

    Take care and thanks for the wonderful easy to navigate site with delicious recipes.

    Reply
    • sig says:
      January 11, 2009 at 3:41 pm

      Hi Prakruthi, thanks for the sweet words… I am just like you, I never follow a recipe to the T, what’s the fun in that, right? You got to use all that creativity somewhere…. ;) Hope to see you around!

      Reply
  14. Erin says:
    January 7, 2009 at 2:45 pm

    Don’t be so hard on yourself, the pics are freakin’ awesome! I don’t like fish with eggs, but I want to eat yours!

    If you need a new breakfast idea…why not a muffin, made with egg whites, oatmeal, splenda, and spices, and maybe applesauce or pumpkin?

    Reply
    • sig says:
      January 11, 2009 at 3:44 pm

      Fish with eggs didn’t sound too appealing to me when I first heard it a while ago… but now I love breakfast recipes with the combo… Smoked Salmon omelettes are my default order at our favorite breakfast place… :) And thanks for the breakfast idea, I’ve been meaning to make a low-fat, low-carb muffin… that sounds like a good combo…

      Reply
  15. varsha says:
    January 7, 2009 at 4:50 pm

    I was thinking like,what happened to your photographic skills,all of a sudden.. :grin:
    Btw,this sounds too good..egg n salmon plus a healthy spinach-feta combo..Sounds good.. :razz:

    Reply
  16. Vij says:
    January 7, 2009 at 8:49 pm

    Quite a healthy one for breakfast!
    And the pics look good girl!

    Reply
  17. aquadaze says:
    January 8, 2009 at 3:54 am

    They’ve all said, but I want to say it as well..the pix are very nice. Every morning, I am left wondering what “interesting “to make for breakfast - this sounds really nice!

    Reply
  18. Purnima says:
    January 8, 2009 at 8:59 pm

    Sig, this truly looks very filling! (Re: Brown rice, pls chk this dosa, maybe u wd like to have it on diet -http://fantasycookblog.blogspot.com/2007/12/brown-rice-and-barley-dosa.html I make this on weekly basis, try out Shilpa’s Lentil with long grained brown rice, should work out fine)

    Reply
  19. Jyothi says:
    January 9, 2009 at 4:11 am

    Nags

    Sig, tell me, is it okay to have eggs every day if you are not a kid anymore and not burning off all that yolk? I hear bad things about that. And more than 1 egg at a time, what about that? Confused!

    Nags To test your doubt. Do one simple thing.
    1st: Test your fasting Cholesterol profile ( few blood tests using early morning blood sample, before you take your food( You may take just water). So you will get a profile of results such as Total cholesterol, LDL, HDL, VLDL and ratio of these cholesterol fractions with desirable/recommended range for comparison from any pathology/biochemistry lab).
    2nd. You take 1 egg per day for 4 weeks. Most important DO NOT change your normal food habits, hobbies etc in order to make sure that you are not burning MORE Calories( thereby affecting the testing parameters) during the testing period.
    3rd. Take a repeat cholesterol profile test, after 4 weeks ( egg inclusive diet).
    Compare the 1st result with your egg-extra diet result.
    Now, Check
    a) HDL( Good cholesterol)
    b LDL and VLDL( Bad cholesterol)
    C) Compare total cholesterol and ratios:
    BEFORE making any CONCLUSIONS, keep this MIND:
    Each person’s Metabolic rate, life style, Calorie burning/ energy saving pattern is UNIQUE.
    In other words, person A can tolerate 1 egg /day consumption, as his/her metabolism supports it. Person B may take egg on alternate days. Person C is advised to take 2 egg/week and Person D may take 1 egg/ week.

    The BEST THING of egg is its a SUPER FOOD in terms of proteins, minerals, vitamins and cost wise.
    IF your test results are within desirable range, you can SAFELY take 1 egg per day. This way, I guess, thousands of persons can clarify FOOD MYTHS, plus, a really good health check up.

    I would really appreciate if you could tell me the result through this blog, so others can benefit.

    Jyothi

    Reply
  20. Nags says:
    January 9, 2009 at 7:24 pm

    Thanks a ton Jyothi :) Will try to do this. Hope Sig doesn’t mind this collaboration on the side :D

    Reply
    • sig says:
      January 11, 2009 at 3:49 pm

      Not at all… If you want to be the guinea pig and post the test results for all of us, that would be really awesome! :D

      Reply
  21. Shantanu says:
    January 11, 2009 at 2:45 am

    Eggs and salmon! Can never turn out bad, can it?

    Reply
  22. South Beach Diet Phase 2, End of Week 3 Checkpoint : Live To Eat says:
    January 11, 2009 at 2:40 pm

    [...] another topic I wanted to bring up today is Eggs. On my last post, Nags brought up a good question, is it okay to eat eggs every day?  I have heard so many [...]

    Reply
  23. Bhagyashri says:
    January 12, 2009 at 5:11 am

    oh..I forgot to mention, it would have to be without the salmon…:)

    Reply
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