Fritatta with Avocado, Cucumber and Arugula

 Breakfast, Other  Comments Off on Fritatta with Avocado, Cucumber and Arugula
Jan 252019

When Natalie and I travel we often stay at Marriott Couryard’s and usually have breakfast in their Bistro. My favorite item on the breakfast menu was their eggwhite frittata. They have changed their menu and still offer the frittata, but it isn’t the same as the original one. Here’s my take on their original frittata, which is a healthy way to begin the day.

Fritatta with Avocado, Cucumber, and Arugula
Rate this recipe
3 ratings

Category: Breakfast

Cuisine: American

Author: Mark Karney

Servings: 1 serving

Frittata with Avocado, Cucumber & Arugula


  • 2 Eggs (1 Jumbo Egg)
  • 1 tsp. Olive oil
  • 1/2 Avocado, diced
  • 1 Small lemon wedge
  • 1 Baby cucumber halved lengthwise and diced
  • 1 Cup Arugula
  • 2 Tbsp. Shredded Mexican cheese
  • 3 Tbsp. Mexican Salsa


  1. Warm up a warming drawer, or heat your oven to about 140° F and then turn off. Put your plate(s) in the oven to warm.
  2. Peel and dice the avocado into 3/4 inch cubes and squeeze the lemon juice over them.
  3. Halve the cucumber lengthwise, and dice into 3/8 inch pieces.
  4. Beat the egg(s). Heat a non-stick skillet and pour in the egg, spreading it over the pan as you would a crepe.
  5. Sprinkle the cheese over the egg. When the egg is done and cheese begins to melt, slide the egg carefully onto the plate and return the plate to the oven or warmer.
  6. Put 1 tsp. of olive oil in the pan and saute the arugula in the pan until it begins to wilt.
  7. Remove the plate from the oven and top with the arugula. Arrange the pieces of avocado and cucumber over the arugula and top with salsa.
  8. Serve immediately.


This is not a difficult recipe to make, once you get the hang of it. The heated plate is important as the thin egg pancake will cool quickly on a cold plate.

Amounts are approximate, so adjust them to your liking. You can substitute egg whites for the eggs if you desire. I prefer a salsa that has lemon or lime juice in it rather than vinegar, so read your ingredients when you buy the salsa.

If you are cooking for more than one, it might be easier to have a separate skillet to saute the arugula.

Nutrition Facts

Fritatta with Avocado, Cucumber, and Arugula

Serves Recipe

Amount Per Serving
Calories 485.35 kcal
% Daily Value*
Total Fat 38.14 g 58.7%
Saturated Fat 11.46 g 57.3%
Trans Fat 0.39 g
Cholesterol 351.21 mg 117.1%
Sodium 715.03 mg 29.8%
Total Carbohydrate 18.09 g 6%
Dietary Fiber 8.67 g 34.7%
Sugars 5.41 g
Protein 22.24 g
Vitamin A Vitamin C
Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Powered by Zip Recipes

Roasted Tomatillo Salsa with Avocados

 Appetizers, Dips and Spreads, Mexican, Vegan, Vegetarian  Comments Off on Roasted Tomatillo Salsa with Avocados
Sep 192016

Since I’ve been growing Tomatillos in the garden, I’ve been looking for new recipes to use them in. I found a couple interesting recipes on the web and adapted them to my own tastes and came up with this one. Grilling the Tomatillos, onions and peppers adds a delightful smokiness to the salsa, so you really need to make an effort to grill them. I made this recipe for our annual trip to the Vintage Illinois wine festival at Mattheissen state park and it disappeared quickly even with a lot of other food around, which let me know it was a hit. This is an interesting alternative to Guacamole, and a nice change when Tomatillos are in abundance.

Roasted Tomatillo Salsa with Avocados
Rate this recipe

Prep Time: 30 minutes

Cook Time: 15 minutes

Category: Appetizers, Dips and Spreads, Mexican, Vegan, Vegetarian

Author: Mark Karney


  • Approximately 2 pounds Tomatillos, husked and washed
  • 2 large Jalapeno peppers, quartered lenngthwise, seeds and pith removed
  • Approximately 1/4 of a large red onion, large dice
  • 4 cloves of garlic
  • 3 or 4 ripe avocados
  • Juice of 1/2 lime
  • 2 Red peppers, I use hot hungarian
  • 1 bunch cilantro
  • Olive oil
  • Granulated garlic (to taste)
  • Pepper (to taste)
  • Salt (to taste)
  • Sugar (to taste if needed)


  1. Halve and remove stem from the Tomatillos.
  2. Put the Tomatillos, onions and peppers in a bowl and sprinkle generously with salt, pepper, granulated garlic and olive oil, mix well to coat evenly.
  3. Grill this mixture on a very hot grill, in a grill pan until the vegetables start to brown a bit. If the grill isn't very hot the Tomatillos will turn to mush before they start to brown.*
  4. When the mixture has cooled a bit, puree it in a food processor along with the garlic and lime juice.
  5. Peel and seed the Avocados, and dice to about 1/2 inch cubes. Combine in a bowl with the Tomatillo puree. Add the chopped bunch of the cilantro to taste.
  6. Seed the red peppers and remove the pith, chop fine and add to the mixture.**
  7. Mix well, taste, and add salt as needed. You may want to add some sugar depending on the tartness of the Tomatillos.
  8. Serve with cornchips.


*You could probably roast the vegetables in a 450 degree oven, but the grilling really adds a lot of flavor, so grill them if you can.

**Usually the grilled Jalapenos don't add a lot of heat so I add hot peppers to get a bit of spice in the sauce. The red peppers also add some color and flavor to the salsa, so use sweet ones if you want the dip very mild.

Powered by Zip Recipes

Avocado Toast

 Breakfast, Vegan, Vegetable, Vegetarian  Comments Off on Avocado Toast
Jun 182016

Avocado ToastI’m always looking for healthy breakfast alternatives. Most American breakfast foods are laden with fat, sugar and refined carbs, and oatmeal with fruit gets a little old after a while.

Avocado toast is a quick, healthy breakfast that uses fresh ingredients. There are a lot of variations and it’s easy to come up with your own. This is one that turned out particularly well and is easy to make. Enjoy!

Avocado Toast
Rate this recipe

Prep Time: 10 minutes

Category: Breakfast, Vegan, Vegetable, Vegetarian

Author: Mark Karney

Servings: 2 breakfast servings


  • 1 ripe avocado
  • 1 jalapeno pepper (diced fine)
  • 3 Tbsp chopped pistachio nuts
  • Baby arugula
  • Lime juice
  • Garlic powder
  • Pepper
  • Salt
  • Good extra-virgin olive oil
  • 4 pieces good whole-grain bread


  1. Chop the jalapeno and add to the avocado and mash with a fork.
  2. Add salt, pepper, garlic powder and fresh-squeezed lime juice to taste.
  3. Toast the bread.
  4. Spray the bread with a bit of olive oil, and top with a layer of baby arugula.
  5. Spread 1/4 of the avocado mixture mixture on each of the toasts and top with the chopped pistachios. Finish with a spritz of olive oil.
Powered by Zip Recipes

Dec 152011

This is a healthy, south-of-the-border-favorite. Freshly made guacamole is a real treat. The secret is getting ripe Avocados that are not too ripe. Ripe Avocados will be darker colored and will feel slightly soft when squeezed. Over-ripe Avocados will feel mushy.

Rate this recipe

Prep Time: 15 minutes

Category: Appetizers, Dips and Spreads, Mexican, Vegan, Vegetable, Vegetarian

Author: Mark Karney


  • 5 or 6 ripe Avocados
  • 2 or 3 Garlic cloves, pressed or mashed
  • 1/2 to 1 C of fresh Cilantro leaves (chopped)
  • Juice of 1/2 lime.
  • 2 or 3 Tbsp. of chopped shallots or onion
  • 1 small ripe tomato (chopped)
  • 1 finely chopped jalapeno pepper (optional)
  • Salt to taste


  1. Soak the onions or shallots and the garlic in the lime juice with some salt in a large bowl. This will avoid the bitterness that they can sometimes cause.
  2. Cut the Avocados in half lengthwise and remove the seed.
  3. Scoop the Avocado out of it's skin with a spoon and add it to the bowl.
  4. Mash the Avocado with a fork or a potato masher.
  5. Use the fork to mix in the rest of the ingredients.
  6. Serve with corn chips.


The tomato, cilantro and jalapeno can be omitted if you don't like them. I personally feel that tomato and cilantro are necessary, but make it the way you like it. Quantities listed here are a starting point and can be varied according to your taste.

Powered by Zip Recipes