Quinoa-Mushroom Frittata With Fresh Herbs

Quinoa-Mushroom Frittata With Fresh Herbs

Photograph ©Ellen Silverman

This versatile dish uses ingredients rich in protein, vitamins and minerals.

This recipe comes to us from Live Happy columnist Dr. Drew Ramsey, a psychiatrist with a special interest in modifying one's diet to improve mood and mental health. The frittata, which contains both eggs and quinoa (powerhouses of protein) as well as a beautiful array of herbs, is featured in his latest book: Eat Complete: The 21 Nutrients That Fuel Brain Power, Boost Weight Loss, and Transform Your Health.

Serves 4

Ingredients:

¾ cup uncooked quinoa (or 1½ cups cooked)
6 large pasture-raised eggs
½ cup grated Parmesan cheese
¼ cup chopped fresh basil
2 tablespoons chopped fresh
chives or tarragon
1 teaspoon minced fresh thyme leaves
¼ teaspoon freshly ground black pepper
4 green onions or garlic scapes, thinly sliced
1 cup sliced mushrooms such as maitake,
shiitake, or chanterelle, brushed
clean and sliced
Olive oil
¼ cup assorted pitted olives,
whole or chopped

Cook the quinoa according to the package instructions. Set aside. In a large bowl, whisk the eggs, then stir in the quinoa, Parmesan, herbs, pepper, green onions or garlic scapes, and mushrooms. Coat a medium, ovenproof skillet with a thick layer of olive oil. Place over medium-high heat, add the egg mixture and sprinkle with the olives. Cook for 2 to 3 minutes without stirring.

Preheat the broiler with the rack in the second position from the top. Broil the frittata until the top is lightly browned and the eggs have firmed up in the center, 3 to 4 minutes. Remove the frittata from the oven and let it rest for 3 minutes. Loosen the edges with a spatula and cut into 6 wedges.

Serve immediately.

Nutrition per serving

(1 large wedge): 232 calories; 13 grams protein; 14 grams carbohydrates; 14 grams fat (6 grams saturated); 295 milligrams cholesterol; 2 grams sugars; 2 grams fiber; 409 milligrams sodium.

Recommended daily allowance of nutrients:

Selenium = 65%; vitamin K = 51%; B12 = 39%; choline = 35%; zinc = 33%.

Read more by Dr. Drew Ramsey: Two Nutrients You Can't Live Without

Download our podcast with Dr. Drew Ramsey: Happier With Every Bite


Dr. Drew Ramsey, M.D., is an assistant clinical professor of psychiatry at Columbia University College of Physicians and Surgeons. His work focuses on the treatment of depression and anxiety with a combination of psychotherapy, lifestyle modification and psychopharmacology.

From the June 2016 issue of Live Happy magazine.

 

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