Healthy eating: Seasonal vegetable frittata
May 22, 2015
1 ½ pounds seasonal vegetables, such as broccoli, carrots, asparagus or bell peppers
2 medium onions
12 medium eggs
1 teaspoon dried dill, thyme or oregano
½ teaspoon salt
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¼ teaspoon ground black pepper
Non-stick cooking spray
4 ounces low-fat cheddar cheese, grated
Preheat oven to 350 degrees. Rinse and cut seasonal vegetables into small, uniform pieces. Bring a large pot of water to boil. Add the vegetables to boiling water and cook about 3 to 5 minute until tender, yet firm. Using a colander, drain the vegetables. Peel, rinse and dice onions.Coat medium skillet with non-stick cooking spray and heat over medium-high heat. Add onions to hot pan and cook until soft and some of their juices have evaporated, about 5 minutes. Whisk eggs, herbs, salt and pepper in a large bowl until well blended.
Coat a 9×13 inch baking dish with non-stick cooking spray. To assemble the frittata, spread vegetables and onions in the bottom of the prepared baking dish, pour the egg mixture over the vegetables then top with shredded cheese. Bake until eggs are firm and cheese is melted, about 35 minutes. A thermometer inserted in the middle should read 160 degrees. Garnish with chopped fresh herbs, if available. Cut into 8 equal-size portions.
Nutrients per serving: Cal 160; Pro 13 g; Carb 7 g; T Fat 7 g; (Saturated Fat 2.5 g); Chol 250 mg; Fiber 3 g; Sodium 350 mg
Adapted from Cooking Matters for Adults — http://www.cookingmatters.org