Ingredients for a frittata for 1 to 3 persons:
• 6oz chicken breast (pre-grilled and cut into chunky pieces)
• 2 eggs
• 6 egg whites
• 250g yam (skin on and cut into small pieces)
• ½ medium sized zucchini (cut into ¼ inch thick slices)
• 1 ripe tomato (cut into slices)
• ¼ cup red onions, sliced into thin half rings
• 1 tbsp coconut oil
• ¾ cup low fat crumbled goat cheese (optional)
• Seasonings to taste: paprika, Mrs. Dash chipotle seasoning, sea salt & pepper
1. Pre-heat an oven to 375 F.
2. Clean the yam by rinsing and rubbing under water. Cut into slices, then cubes, leaving the skin on. Heat the oil in a skillet. Add the yam pieces, sear in a cast iron skillet and bake for 20 minutes in the pre-heated oven. The yam should be soft but firm.
3. Whisk the eggs and egg whites together in a bowl. Season with salt and pepper.
4. Top the yam, in the same skillet, with the chicken, zucchini slices, red onion rings and tomato slices.
5. Pour the egg mixture over ingredients in the skillet and top with goat cheese if desired.
6. Return the skillet to the oven and bake for another 25 minutes.
Approx macros per frittata of 1 of 2 servings: 486 calories, 42g protein, 38g carbs, 12g fat. Again, this recipe can serve up to 3.
About the Author
Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.
He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.
The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”
Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!
Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?
You can find Kevin and follow the Fit Men Cook movement online at: