Healthy Vegetable Frittata

Healthy Vegetable Fritatta

Fritattas make a perfect breakfast, lunch, or dinner!

Looking for a quick and healthy meal that tastes fabulous? Your search is over. My Spring Vegetable Frittata is super easy to make. Plus, it’s loaded with fresh asparagus, tomatoes, and onions. (You can also add other veggies of your choice like peppers and spinach.) Besides using quality ingredients, the key to making this recipe is your skillet. Make sure you use a really good pan so your frittata cooks evenly and slides out easily. Watching your cholesterol? Go ahead and use egg substitute or instead of 6 eggs use 4 whole eggs and 4 egg whites. My family loves eating a light dinner like a frittata or quiche on warm spring or summer evenings. Last time I made Spring Vegetable Frittata, my teenage son informed me, “Guys don’t eat frittatas, they eat skillets!” Needless to say, he cleaned his plate! Your family is going to love it, too.

Spring Skillet Frittata

4 Servings

Preparation time: 10 minutes

Cooking time: 25 minutes

 

Ingredients

2 tablespoons olive oil

6 small red potatoes (12 ounces), each cut into 8 pieces (I used new potatoes)

2 cups asparagus, cut-up into bite-size pieces

4 plum tomatoes, sliced

3 tablespoons green onion, chopped

2 garlic cloves, minced

6 large eggs

1/3 cup skim milk (or almond, rice, or hemp milk if you’re dairy free)

Salt and pepper (optional)

½ cup feta cheese or dairy-free cheese (optional)

1 tablespoon chopped fresh basil

 

Directions

1 Heat olive oil in a large skillet over medium heat until hot. Add potatoes, cover and cook about 10 minutes or until almost tender, stirring occasionally. Add asparagus, tomatoes, onions, and garlic; cook 4 to 5 minutes or until the asparagus is almost tender, stirring occasionally.

2. Meanwhile, beat the eggs in a medium bowl. Add the milk, salt and pepper if using, and beat well.

3. Pour the egg mixture over the vegetables in the skillet. Sprinkle with the feta cheese and basil. Reduce the heat to medium-low; cover and cook about 12 minutes or until the eggs are set. To serve, cut into wedges.

Nutritional information per ¼ frittata serving (with dairy) 327 calories, 17 grams protein, 25 grams carbohydrate, 18 grams fat, 6 grams saturated fat, 296 milligrams cholesterol, 3.5 grams fiber, 341 milligrams sodium

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Jodie Shield RDAbout Jodie Shield RD
Jodie Shield is a Registered Dietitian, mother of three, and author of Healthy Eating, Healthy Weight for Kids and Teens (EatRight Press, 2012). You can read more of her blogs at HealthyEatingforFamilies.com.