Mediterranean Diet For Dummies
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The Mediterranean Diet includes a lot of eggs and egg dishes. frittatas and scrambles are a great way to get a lot of healthy vegetables and lower fat cheeses like goat, feta, and ricotta into your everyday diet. Frittatas and scrambles aren't just for breakfast, either. They make great one-dish meals for easy weeknight dinners.

[Credit: ©iStockphoto.com/Kuvona, 2013]
Credit: ©iStockphoto.com/Kuvona, 2013

Mediterranean Egg Scramble

Prep time: 15 minutes

Cook time: 25 minutes

Yield: 4 servings

1 teaspoon olive oil

1 teaspoon butter

3 medium-sized new potatoes, thinly sliced

1/4 large red bell pepper, small diced

8 black olives, chopped

1/4 cup fresh parsley, chopped

1/4 cup fresh ricotta cheese

6 eggs

Salt and pepper to taste

4 slices crusty bread

4 teaspoons butter or extra-virgin olive oil

  1. In a large nonstick skillet, heat the olive oil and butter to medium-high heat.

    Add the sliced potatoes and sauté for about 15 minutes or until golden. Add the bell pepper and olives and cook for 4 minutes.

  2. In a medium bowl, whisk together the parsley, ricotta, and eggs.

    Pour the egg mixture over the potato mixture, stirring every 30 seconds until firm and set but not dry, about 3 minutes. Salt and pepper the egg scramble to taste.

  3. Serve with crusty bread, lightly toasted and buttered with 1 teaspoon of butter or lightly brushed with 1 teaspoon of extra-virgin olive oil per slice.

Per serving: Calories 330 (From Fat 113); Fat 13g (Saturated 3g); Cholesterol 9mg; Sodium 364mg; Carbohydrate 43g (Dietary Fiber 4g); Protein 13g.

About This Article

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About the book author:

Rachel Berman, RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation and her passion about helping others develop a healthier relationship with food.

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