Healthy Recipe: Vegetable Frittata

A frittata is an easy to prepare, high protein dish that can be served for breakfast, lunch, or dinner. This recipe uses garden fresh summer vegetables to add vibrant colors and flavors.

Summer Vegetable Frittata

Yield: 4 servings (serving size: 2 wedges)’
Time to prepare: 45 minutes

Ingredients

• 1 1/2 tablespoons olive oil
• 1 cup diced zucchini
• 1/2 cup chopped red bell pepper
• 1/3 cup chopped onion
• 1 tablespoon chopped fresh thyme
• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground black pepper, divided
• 2 garlic cloves, minced
• 1/2 cup chopped seeded tomato
• 9 large eggs

Preparation

1. Heat olive oil in a 10-inch nonstick broiler-proof skillet over medium heat. Add zucchini, bell pepper, onion, thyme, 1/4 teaspoon salt, 1/8 teaspoon black pepper, and garlic. Cover and cook 7 minutes or until vegetables are tender, stirring occasionally. Stir in tomato. Cook, uncovered, for 5 minutes or until liquid evaporates.
2. Combine eggs, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon black pepper in a medium bowl; stir with a whisk until frothy. Pour egg mixture into pan over vegetables, stirring gently. Cover, reduce heat, and cook 15 minutes or until almost set in the center.
3. Preheat broiler.
4. Broil frittata 3 minutes or until set. Invert onto a serving platter; cut into 8 wedges.

Nutritional Information

Amount per serving
Calories: 227
Fat: 16.4g
Saturated fat: 4.2g
Monounsaturated fat: 8g
Polyunsaturated fat: 2.1g
Protein: 15.1g
Carbohydrate: 5.5g
Fiber: 1.1g
Cholesterol: 476mg
Iron: 2.4mg
Sodium: 458mg
Calcium: 80mg

Ann Willan, Cooking Light
JUNE 2010