Recipe Detail

Vegetable-Filled Frittata

Last updated: Dec 01, 2017

A frittata makes a quick, easy and delicious meal for any time of day. It’s also a good way to use up any leftover vegetables. This recipe uses no added salt to keep sodium levels low, and the variety of vegetables provide potassium, calcium and magnesium to promote healthy blood pressure levels.

Add ½ cup sliced melon or other type of fresh fruit to the meal, and you have a balanced, healthy meal everyone in your family will love.

Ingredients

  • 4 eggs
  • ½ cup zucchini, grated
  • ¼ cup non-fat milk
  • 1/2 cup sliced mushrooms
  • 1/2 cup sliced green, yellow or red bell pepper strips
  • 1/2 cup cherry tomatoes, cut in half
  • 1/2 cup green beans, steamed
  • 1/4 cup diced onion
  • 4 cups baby spinach
  • 1 tablespoon olive oil
  • 1 teaspoon dry basil
  • ¼ teaspoon black pepper
  • 1/4 cup shredded Parmesan cheese

Directions

  1. Lightly stir together the eggs, milk, basil, black pepper and grated zucchini.
  2. Heat olive oil in a non-stick frying pan over medium heat.
  3. When oil is hot, add the mushrooms, bell peppers, tomatoes, green beans and onion.
  4. Sauté for 6 minutes, stirring constantly.
  5. Add the spinach and continuing sautéing for 2 minutes.
  6. Pour the egg mixture over the vegetables, using a spatula to lift the edges to allow uncooked eggs on top of the mixture to fall to the bottom of the pan.
  7. When the frittata is thickened and cooked through, sprinkle top with the Parmesan cheese.
  8. Cover and cook for 1 additional minute over low heat.
Nutritional information
Nutrition Facts
Amount Per Serving
Calories 386
% Daily Value *
Total Fat 26g
Saturated Fat 8g 40%
Trans Fat 0g
Cholesterol 441g 147%
Sodium 674g 29%
Total Carbohydrate 17g 5%
Dietary Fiber 5g 20%
Sugars 8g
Protein 22g
Vitamin A 151%
Vitamin C 98%
Calcium 36%
Iron 22%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
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