NutritionBabes Frittata

A frittata is an Italian egg-based dish similar to a quiche or an omelet.  Typically a frittata includes ingredients such as cheese, vegetable or meats.  The eggs of a frittata are beaten more vigorously in order to incorporate more air to allow for a deeper filling with a fluffier result.  We’ve made a healthier version of a cheese and vegetable frittata.  Serve it up on a relaxing Sunday morning, your next hosted luncheon or for dinner.  It can be served warm or cold, as well as being prepared the night before and reheated in the morning for a quick breakfast.  Pair the NutritionBabes Frittata with a fresh salad, whole wheat bread, beans, fresh fruit or olives.

1 cup sweet potatoes, cut into ½ inches cubes
1 1/2 tablespoons olive oil
1 teaspoon garlic, minced
¾ cup yellow onion, diced
1 ½ cups asparagus, cut into 1 inch slices
1 cup red peppers, diced
¼ teaspoon kosher salt
4 eggs, beaten (or 1 cup of non-fat egg substitute)
8 egg whites (or 1 ½ cups of liquid egg whites)
2/3 cup reduced fat cheddar cheese, shredded

Preheat oven to 375 degrees.

Cover a cookie sheet with nonstick spray and roast sweet potatoes for approximately 10 minutes.  Heat oil in nonstick oven-safe sauté pan over medium-high heat, add garlic and onions and heat for approximately 1 minute.  Add asparagus and red peppers, sauté until vegetables are tender, approximately 7 – 8 minutes.  In a medium sized bowl vigorously beat eggs, egg whites, kosher salt, mix well.  Beating the egg whites at room temperature will allow for fluffier eggs.  Once potatoes are tender, add to vegetables along with egg mixture.   Sprinkle cheese evenly over eggs.  Heat pan of egg mixture over medium-high heat until eggs set and top remains a bit runny.  Next, transfer the pan with the eggs into the oven for approximately 6-8 minutes.

Allow frittata to cool approximately 5-10 minutes before slicing.

Makes 6 serving.
180 calories, 6 g fat, 2 g sat fat, 130 mg chol, 275 mg sodium, 3.5 g fiber, 13 g protein

Tips and Twists:

Get creative and mix-up the vegetables and cheeses.  Lean cuts of meats can be added as well.  Look for eggs that are fortified with omega-3s, such as Egglands Best www.egglandsbest.com.  If you do not have a non-stick pan, add the egg mixture to a pie pan or make 6 individual frittatas in a cupcake pan.  Either pan used should be sprayed non-stick spray.  Bake in oven for approximately 10-15 minutes or until golden brown on top.   Prepare frittata ahead of time and reheat for a quick grab and go breakfast or pack for lunch.  Enjoy!