Frittata
Alicia Calvo, MPH, RDN, CDCES, CEDRD
A quick easy brunch or dinner entrée and a great way to consume a lot of nutritious vegetables.
Prep Time: 25min | Cook Time: 20min | Total Time: 45min | Yield: 6
Ingredients:
3 c of mixed fresh vegetables, cut in bite size pieces, such as broccoli, asparagus, red onion slices, zucchini slices, sliced mushrooms, sliced red or yellow pepper, spinach leaves, tomatoes, sun dried tomatoes
1 tsp. olive oil
6 eggs and 4 egg whites (beaten) OR 8 oz. “Egg Beaters”
1 c grated low cheddar, Jack, or Swiss cheese or parmesan cheese
Instructions:
Preheat oven to 350*
Sauté vegetables in olive oil in an oven proof sauté pan until tender, 5-6 minutes over medium heat. Add 1 tbsp. water if too dry. (Depends on vegetables used.)
Season with light salt and pepper.
Pour egg mixture over cooked vegetables and top with grated cheese.
Bake in oven 15-20 minutes until cheese is melted. (Insert knife in middle- it should come out clean.)
Cut into wedges- serve with rolls, salad, and fruit.
Nutrition Facts:
Serving Size: ⅙ of casserole
Calories: 250
Total Fat: 10 g
Total Carbohydrate: 10 g
Protein: 21 g
Equivalents: 3 oz. protein, 2 vegetables