Labor Day

 In Blog, Pictures, W.O.D.
Smoked Salmon Mini Frittatas
Mini frittatas are a fantastic, high protein meal that is quick to whip up and throw into the oven. This recipe calls for smoked salmon to be whisked into the egg mixture, however feel free to use any cooked meat that you have on hand, as well as any chopped veggies you might have on hand. Enjoy for breakfast, lunch or dinner!

Servings: 6

Here’s what you need…

  • 1 Tablespoon olive oil
  • ¼ cup diced shallots
  • ½ teaspoon sea salt
  • ⅛teaspoon black pepper
  • 4 oz smoked salmon, cut into ¼ inch pieces
  • 6 eggs
  • 8 egg whites
  • ¼ cup coconut cream or Greek yogurt
  • 2 Tablespoons minced chives, divided

Instructions:

  1. Preheat the oven to 325 degrees F. Lightly grease 6 (8oz) ramekins with olive oil and place on a rimmed baking sheet.
  2. In a medium skillet add the olive oil, shallots, sea salt and black pepper over medium heat for 4 minutes. Add the smoked salmon and cook for 2 minutes. Remove from heat.
  3. Divide the salmon mixture between the 6 ramekins.
  4. In a large bowl combine the eggs, egg whites, coconut cream and half of the chives. Whisk until fully blended. Divide the egg mixture between the 6 ramekins.
  5. Bake for 35 minutes, or until fully set. Garnish with the remaining chives. Enjoy!

Nutritional Analysis: One serving equals: 156 calories, 10g fat, 642mg sodium, 2g carbohydrate, 1g fiber, and 15g protein

 

160905

 

Performance

Every Minute on the Minute for 10 Minutes
1 Power Clean + 1 Squat Clean + 1 Front Squat

 

Fitness

Every 2 Minutes for 10 Minutes for 10 Minutes. Find a 3 rep max front squat

 

“Silver Surfer”

For Time

30-20-10
Deadlifts 95/65
Front Squats 95/65
Box Jumps 24/20

 

Box Brief:

10am class only for today. Stick around afterward. Coach Michael is grilling 🙂 The 622 fantasy draft is Tuesday night at Buffalo Wild Wings on Eastern. Make sure to have your $25 in before the start of the draft which is 8:30pm. 2 year party is September 10th. Mark your calendars

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