This quick and easy frittata delivers a ton of nutrients from a rainbow of colorful organic vegetables and protein from eggs and eggwhites. By reducing egg yolks we reduce both fat and cholesterol, but without tossing all of the protein-fortifying elements contained only in yolk.
* For more, read EGGS ARE NOT THE ENEMY.
BUSY WORKWEEK??? You can prepare Frittata in advance on Sundays (or whenever your less slammed) + reheat for a hot satisfying breakfast on busy mornings!
PRO TIP! Proteins tend to get rubbery if reheated too quickly in microwave. Reduce to 70% power + cook just until desired temperature is reached. Use for reheating this frittata as well as other egge/eggwhites dishes, chicken, turkey, beef, fish, etc.
INGREDIENTS
*As always use organic ingredients wherever possible!
1/2 tsp fresh ground black pepper
1 clove crushed garlic
1 green pepper, diced
1 red pepper, diced
1/2 red onion, diced
2 cups green beans or broccoli, gently steamed
2 cups raw spinach, lightly chopped
2 tbsp fresh basil leaves, light chopped
5 large eggs
20 egg whites (or 32oz liquid egg whites in carton)
1 oz sheep’s milk feta, crumbled (optional)
DIRECTIONS
Preheat oven to 400 degrees. Place large ovenproof skillet on burner. Turn to medium and lightly mist with olive oil. Add garlic, onions + peppers + sauté until tender. Turn off heat. Add broccoli or green beans and stir veggies to combine. In a large bowl beat eggs + egg whites about 30 seconds, or until combined + slighty fluffy. Pour eggs into veggie skillet + gently stir to distribute with wooden spoon. (Take care not to scrape bottom of pan, this removes oil and can makes frittata stick to pan later on). Add spinach, basil + optional feta again gently stir to distribute.* Transfer skillet to the oven + bake for 20 minutes. Once eggs are firming up, turn on broiler and broil till top is lightly golden brown. Remove from oven + allow to cool for 10 minutes or more before removing from pan. Use heat safe rubber spatula to gently loosen frittata along sides of pan + slide under it if possible. Cover pan with large plate or wooden cutting board. With palm in center of cutting board + other hand on handle of pan rotate so frittata ends up on cutting board/plate. Carefully remove pan + use spatula to loosen anything stubbornly sticking to pan. Makes 5 servings!
*If you unsure whether your skillet can go in oven, don’t risk ruining pan or your breakfast! Instead, lightly mist an 8×8 inch square baking pan and after all ingredients have been added, transfer egg and vegetable mixture to square pan to bake.
| Calories | Protein | Fat | Carb | Sugar | Sodium | |
| Fitness + Fuel Veggie Frittata | 204 | 28 | 5.1 | 7 | 3 | 300 |
| Traditional Frittata | 364 | 10 | 14 | 10 | 5 | 970 |
