Ever attended a brunch or gathering that served a nice mix between breakfast and lunch items (it’s about the same concept as brunch) and you dove in stomach intuition first and later found out just how many calories were in what you indulged in and were overcome with a wave of regret? I must say, one of my favorite things to splurge on is a really great brunch. It just feels fancy! I generally find myself always drawn to the Frittata side of the spread and knowingly indulge in the goodness even though most Frittata dishes have a calorie content of more than 350 calories per serving depending on their ingredients. And while we are on that subject, portion control people, just because it’s there doesn’t mean we have to mound our plates with food like someone is going to steal it all in one serving. A portion of food, per item, should not be more than the size of your palm. You can always go back for more or politely ask if you can take some to go.

So being on my mission of a weekly recipe makeover for fewer calories and more healthy less processed options here’s what I opted for. My version of Asparagus and Leek Frittata weighing in on the calorie meter under 200 calories per serving! Let’s try this alternative together!

Asparagus & Leek Frittata

  • 1 Small container of Egg Beaters (I used Abbotsford Farms – Cage Free Real Egg Product)
  • 1 Leek, chopped
  • 1 Cup Asparagus, chopped
  • 2 Medium Roma Tomatoes, diced
  • 1 6 oz cup Plain Greek Yogurt (I used Chobani Non-Fat)
  • 1 cup Low Fat Shredded Cheese (I used Andrew & Everett – Italian Blend- Fancy Shredded, which is Gluten and Hormone free)
  • 1 tsp Badia Complete Seasoning
  • 1 tsp Lawry’s Garlic Salt (Coarse Ground W/Parsley

Preheat your oven to 375.

In a mixing bowl combine egg product, greek yogurt, shredded cheese and stir together. Next add tomatoes, leeks, asparagus and seasonings. Prepare a baking dish with light cooking spray to prevent sticking and pour ingredients into dish. Place in preheated oven and bake for about 45 minutes. You want to make sure when you remove the dish from the oven the center is not still liquid. Also, you may need to alter time based on your ovens cooking temperatures, some ovens run hotter or cooler than others. Yields 6 servings

Nutrition – 152 Calories, 9 Carbs, 5 Fat, 18 Protein

Something “Fancy” doesn’t have to break the calorie bank. You can make simple substitutions and eat like a king (or queen) while trying out new things opening more doors to healthy living. What we put into our bodies fuels us for our day and activities. Whether you sit behind a desk all day or you are out and working in the heat, simple changes can lead to better choices and who knows, maybe you will get up and feel like adding a little walking to your lighter eating direction.