SUSTAIN
Health Care by Food
Vegetable Frittata
Serving Size | Calories | Protein | Saturated Fat | Sodium | Carbohydrate | Fiber | Added Sugars |
|---|---|---|---|---|---|---|---|
1/9 recipe | 100 | 8g | 2.3 | 100mg | 2g | <1g | 0g |
The best thing about a frittata is its variability. Built on a base of eggs (a great source of protein), you can make this dish your own by including a variety of vegetables or different cheeses - pick your favorite! Swapping out harder cheeses like cheddar for softer cheeses with lower saturated fats like feta, or goat cheese.
Ingredients
Non-stick spray
8 large eggs
¼ teaspoon black pepper
1 clove garlic, minced OR 1 teaspoon garlic powder
2 cups vegetables (corn, broccoli, cauliflower, zucchini, mushrooms, baby spinach, shredded kale, etc.), cut into ½-inch pieces
½ cup cheddar cheese, shredded
¼ cup fresh herbs (basil, parsley, cilantro), chopped OR 1 teaspoon dried basil or oregano
Preparation
Wash hands thoroughly with soap and water before you begin cooking. Thoroughly wash all fresh produce.
Preheat oven to 350˚ F. Lightly spray a pie pan or baking dish with non-stick spray.
Crack eggs into a bowl. Add black pepper and garlic powder.
Use a fork or whisk to beat eggs until they are pale yellow. Add in vegetables, cheese, and herbs. Mix to combine.
Pour the mixture into the pie pan or baking dish, then put in the oven.
Bake for 35 to 45 minutes until the top is golden and the eggs are set and no longer jiggling. Eggs are fully cooked when they reach an internal temperature of 160˚ F.