Description
A delicious and nutritious garden vegetable frittata that is high in protein and easy to prepare, perfect for any meal.
Ingredients
Scale
- 11/2 teaspoon olive oil
- Cooking spray for pan
- ¾ cup broccoli florets
- 1 red bell pepper
- ¼ cup chopped red onion
- 4 eggs
- 4 egg whites
- 1/3 cup shredded cheddar cheese
- Fresh herbs for garnish
- Salt and pepper to taste
Instructions
- Preheat & Prepare Pan: Start by preheating your oven to 375 degrees F. While that is happening, grab the 8-inch pan and give it a good spray of cooking spray. This helps keep the frittata from sticking later on, so make sure to apply it generously.
- Sauté Vegetables Lightly: Toss the chopped broccoli, red bell pepper, and red onion into the heated pan. Sauté the veggies until they are just tender. You should notice the delightful aroma filling the air. Make sure not to overcook them, as you want the vegetables to maintain their texture without turning mushy.
- Whisk Eggs & Season: In a mixing bowl, whisk the eggs and egg whites until they are lightly frothy. Season with salt and pepper to taste. You will notice a change in color as the mixture becomes a bright yellow. This adds flavor and helps bind everything together.
- Combine & Pour Mixture: Pour the egg mixture over the sautéed vegetables in the pan, ensuring that everything is evenly distributed. Take care not to stir too much, or the vegetables might get lost in the egg.
- Bake Until Set: Slide the frittata into your preheated oven and bake until the center is set. Check regularly, as every oven is different. If the center looks too jiggly, give it a few extra minutes in the oven to firm up.
- Let It Cool: Once it is out of the oven, allow the frittata to cool for a couple of minutes before slicing it into wedges. The savory aroma will be mouthwatering, and this brief cooling helps it firm up for easier slicing.
- Slice & Serve: Slice the frittata into wedges and serve warm. The colorful vegetables should be visible throughout, making the dish inviting. You can plate it with a side salad for a nice touch, or enjoy it as is.
Notes
- Storage Tips: Frittata slices can be stored in an airtight container in the refrigerator for up to 3 days. It can be reheated in the microwave or enjoyed cold.
- Expert Tips: To ensure the frittata center sets properly, allow it a few extra minutes in the oven if needed. Cook the vegetables only until they are just tender to prevent mushiness. If your frittata sticks to the pan, apply ample cooking spray before pouring in the egg mixture. Using frozen broccoli works just as well as fresh, saving preparation time. Using a variety of colored bell peppers boosts both nutrition and presentation.
- Reheating Instructions: Reheat slices in the microwave at medium power for about 1-2 minutes or until warmed through.
- Serving Suggestions: Serve with fresh fruit on the side, pair with a mixed green salad, or enjoy with toast or whole grain bread.
- Recipe Variations: Swap out cheddar for feta cheese for a tangy flavor. Add spinach or kale for extra greens. Incorporate cooked potatoes for added heartiness.
- Ingredient Notes: For brighter flavors, using a mix of colored bell peppers not only enhances the dish but adds nutritional benefits.
Nutrition
- Serving Size: 1 slice
- Calories: 102
- Sugar: 1g
- Sodium: 119mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 1g
- Protein: 9g
- Cholesterol: 163mg