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Potato Basil Frittata

A frittata (similar to an omelet) can effortlessly transition from brunch to a quick weeknight dinner, being both elegant and easy.  Add a side salad to round out your meal.

Ingredients:
2 tbsp olive oil
4 red potatoes, peel left on, cubed
8 extra large eggs
¼ cup low fat milk or soymilk
½ cup basil, chopped
1/3 cup scallions, chopped
¼ cup grated pecorino romano or parmigiano reggiano cheese
3 ounces goat cheese, sliced into rounds
Pinch of salt and pepper

Instructions:
Heat a sauté pan on medium heat and then add olive oil. Add cubed potatoes and sauté, stirring occasionally, until potatoes are tender when pierced with a fork (about 15 minutes). Meanwhile in a separate bowl, whisk the eggs; then stir milk, basil, scallions, grated cheese, and salt and pepper into eggs. Turn on oven broiler.

Pour the egg mixture over the potatoes and cook on medium low heat for 3-5 minutes,
occasionally running a rubber spatula around the edges of the frittata to loosen. Frittata is ready for the broiler when eggs around the edge of the pan start to set, but the middle is still loose.

Top frittata with goat cheese rounds and place under the broiler for about 3 minutes or until eggs are set throughout. Run your spatula along the sides and bottom of the frittata to loosen from the pan and place on large plate or platter.

Yield: 8 servings

Nutrition Information per Serving:
Calories: 273 • Protein: 15g • Sodium: 327g • Carbohydrate: 18g • Fiber: 2g
Fat: 15.5g • Sat Fat: 6g

Blood Pressure, Heart Health, Nutrition

Pass the Potassium, Please

yellow bananas

Many discussions about hypertension lately seem to revolve around sodium, most notably the recommendation for limiting the amount of sodium in the diet.  One of the findings of the National Heart, Lung and Blood Institute’s DASH study was a diet low in sodium is effective at lowering high blood pressure (DASH stands for Dietary Approaches to Stop Hypertension).  But there’s another nutrient that also needs to be included in the hypertension conversation:  potassium. 

Like sodium, potassium is an essential nutrient for living—in fact it works along with sodium to keep the body’s fluids in balance and send messages along the nervous system.  Potassium also plays a role in muscle contraction and is crucial for keeping the heart beating properly.  But while sodium is abundant in the typical American diet, many people don’t get enough potassium. 

 Adding more potassium to your diet can be as easy as eating a variety of fruits and vegetables—in fact the DASH eating plan, which emphasizes fresh fruits and vegetables, is higher in potassium than the typical American diet.  Bananas are probably one of the best known sources of potassium (there’s about 450mg in one medium banana), but sweet potatoes, white potatoes (with skin), tomatoes, oranges, avocados and apricots are good sources as well.  And another plus:  fresh fruits and vegetables are naturally low in sodium.  

Some other non-vegetable sources of potassium include white beans; fish such as tuna, halibut and salmon; and dairy products like low fat milk and yogurt.  Check out the USDA’s Nutrient Database for more information on nutrient content— including sodium and potassium— of many common foods.

(Post content reviewed by MGH Cardiologist and Nutritionist. Photo from http://www.pachd.com/)