Banner Health McKee Medical Center

SPR 2017

Spirit of Women magazine is a national publication presented to women by hospitals and their physicians. The magazine provides up-to-date, evidence-based healthcare information and promotes our hospitals as leaders in women's health excellence.

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7 PHOTOGRAPHED BY CHRISTINE PETKOV Bagel, Cream Cheese and Smoked Salmon Frittata Recipe Sneaky tips for portion control When Colorado chef Adam Sacks cooks breakfast, he asks himself, "How do I make this fun and engaging?" His answer is to exploit the magic allure of the muffin by baking dishes in muffin-sized portions. Not only are breakfast dishes more enjoyable, but they're also healthful because the portions are defined, says the registered dietitian and sports nutritionist for the Johnson and Wales University Denver campus. Instead of French toast, for example, Sacks makes French toast muffins by soaking bread cubes in batter, then arranging the soaked bread in muffin pans. "It's portion controlled when it's baked in muffin pans. You don't have to think about how much to put on a plate," says Sacks. He's also a fan of muffin frittatas, such as his black bean frittata served with salsa. "It's almost like a tapas," Sacks says. "Use mini muffin pans, and you can have two muffins and not overdo it." 1 small plain or whole-wheat bagel (2-ounce size) Olive oil cooking spray 1 small red onion, peeled, finely chopped 1 medium tomato, cored, seeded, finely chopped 4 ounces smoked salmon, diced ¼ teaspoon each salt and pepper, divided 1 teaspoon unsalted butter 1 teaspoon olive oil 4 eggs 1 /8 teaspoon paprika (optional) 2 tablespoons reduced-fat cream cheese, at room temperature Tear bagel into small pieces. Chop to ¼-inch coarse crumbs with a knife. Spray large nonstick skillet with cooking spray. Place crumbs in skillet and cook to light brown over medium heat, stirring occasionally, about 3 to 5 minutes. Remove bagel and set aside. Spray skillet again. Add onion and tomato. Cook over medium heat, stirring occasionally until onion is tender, about 5 to 8 minutes. Remove from heat and spoon into a bowl. Stir in salmon, 1 /8 teaspoon salt and 1 /8 teaspoon pepper. Set aside. Place butter and olive oil in the skillet and heat over medium heat. In a bowl, beat eggs with remaining 1 /8 teaspoon salt and 1 /8 teaspoon pepper. Add paprika if desired. Pour into skillet, turning to spread egg mixture. Cook until eggs are almost set. Drop cream cheese onto eggs by the half-teaspoon. Top with smoked salmon mixture. Sprinkle on bagel crumbs and press down gently. Place skillet in broiler 6 inches from heat. Broil 1 minute to heat topping. Using a spatula, gently ease frittata onto serving plate. Cut into 4 wedges. Makes 4 servings Per serving (using a plain bagel): 200 calories / 10 grams total fat / 16 grams protein / 12.5 grams carbohydrates / 230.5 milligrams cholesterol / 660 milligrams sodium / 1.2 grams dietary fiber Focus on food groups Maples says when she creates her weekend breakfast menus, she begins with the rule of three: "[Have] a minimum of three food groups in the meal," Maples recommends. But pancakes, maple syrup and butter aren't the threesome she has in mind. Instead, think about the foods your family doesn't get enough of on weekdays, such as fruits and vegetables. Add them to the Sunday breakfast lineup and you're serving a rainbow of nutrients, according to Maples. That's what Colorado chef Adam Sacks does too. "I fill up half the menu with fruits and vegetables, either as side dishes or in the entree," says Sacks, a registered dietitian and sports nutritionist for the Johnson and Wales University Denver campus. Or if whole grains are missing from your family's diet, add leftover brown rice to the Sunday menu in a Vietnamese spring roll, suggests Sacks. Expanding breakfast ideas You don't have to reinvent the meal to have a dazzling start to Sunday, however. Just build on the basics, says Maples. For example, if you serve scrambled eggs or fried eggs during the week, create a Sunday frittata with an assortment of ingredients, such as ham bits, bell peppers, onion and/or asparagus. Or try a delightful spin on the classic combination of bagels, cream cheese and smoked salmon in frittata form (see recipe at right). S

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