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A Look Inside The New Sonoma Diet: Grilled Vegetable Frittata Recipe and Daily Meal Plans
Grilled Vegetable Frittata
Start to finish: 30 minutes
Serves 4
Ingredients
8 large eggs
3/4 cup low-fat milk
1 tablespoon olive oil
1 cup onions, sliced thin
1 teaspoon garlic, minced
3 cups grilled vegetables cut into 1/2-inch pieces
1 tablespoon mint, chopped
Salt and pepper to taste
1/4 cup feta cheese, crumbled
1. Preheat oven to 325°F.
2. Beat eggs with milk, salt, and pepper to taste.
3. Heat oil in 10-inch nonstick sauté pan with nonmelting handle. Add onions; sauté 4 minute until slightly caramelized. Add garlic; cook 10 seconds until aromatic. Add vegetables and mint; toss until warm. Season with salt and pepper.
4. Reduce heat to low; add eggs and stir slightly. Crumble cheese on top. Cook 2–3 more minutes.
5. Place pan in oven and bake for 25–30 minutes or until the top is golden brown and the eggs are just set in the center. Remove from oven. Let sit for a few minutes; then slide out of pan onto a cutting board. Cut into wedges and serve warm.
Culinary Notes:
If the nonstick pan has a plastic handle, wrap the handle in several layers of aluminum foil.
Cook until the center of the frittata, about the size of a dime, is still moist. The frittata will finish cooking after it is removed from the oven.
Variations:
Use leftover grilled vegetables or roasted vegetables.
Replace the feta with parmesan cheese or goat cheese.
Replace the feta with ricotta or mozzarella for a mild frittata.
Nutrition Facts per Serving: 250 calories, 18 g protein, 16 g fat (5 g saturated fat), 11 g carbohydrate, 2.5 g fiber, 400 mg cholesterol, 250 mg sodium, 0 glycemic load
Wave 1 Meal Plans
The meal plans that follow suggest exactly what to eat for breakfast, lunch, dinner, and snacks for each of the ten days of Wave 1. As you use these menus, your meals will automatically conform to the Wave 1 guidelines. You'll also enjoy delicious new dishes that will actually increase your mealtime pleasure as you lose weight.
As with everything in The New Sonoma Diet, the emphasis is on simplicity. All you have to do is fill the right size plate with the Wave 1 plate-guidelines portion sizes for each of the foods given. Then eat and enjoy. Your recipes also recommend the portion amounts. Look for the new features, such as Cook Once/Eat Twice, to keep your time in the kitchen short and your grocery shopping minimal. Other features, such as gluten-free options, Culinary Tips, and my favorite, Variations, give you more than one way to prepare your favorite recipes!
Day One
Breakfast
2 scrambled eggs with 1 slice of whole-grain toast
Green tea
1/2 cup blueberries
Lunch
Minestrone Soup
Salad of 1 1/2 cups baby spinach, 1 tablespoon sliced almonds, Sherry Vinaigrette or choice of dressing from Seasonings section
Dinner
Roast Chicken with Roasted Vegetables, Mediterranean Variation
1/2 cup Toasted Quinoa Pilaf
Snack
Men: 1 mozzarella cheese stick, 1 ounce peanuts, 1/2 cup grape tomatoes
Women: 1/2 cup grape tomatoes, 1 ounce peanuts or almonds, 1 mozzarella cheese stick
Day Two
Breakfast
Sonoma Frittata with 1/2 cup roasted vegetables from previous meal or choice of variations, recipe below
Green tea
Lunch
Toasted Quinoa Chicken and Cucumber Dill Salad
2 Wasa crackers
Dinner
Herb-Marinated Flank Steak
Grilled vegetables, 1 1/2 cups: choose from zucchini, eggplant, bell peppers, squash. Cut in 1-inch-wide strips, lengthwise.
Snack
1 ounce almonds, 1 fruit serving