Veggie Frittata

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.

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Veggie Frittata

Yield: 4

Author: Byron Paidoussi

This quick and easy frittata delivers a ton of nutrients from a rainbow of colorful organic vegetables and protein from eggs and eggwhites.

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)

Instructions

1. Preheat oven to 400 degrees. Place large ovenproof skillet on burner. Turn to medium and lightly mist with olive oil.
2. Add garlic, onions + peppers + sauté until tender. Turn off heat.
3. Add broccoli or green beans and stir veggies to combine.
4. 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).
5. Add spinach, basil + optional feta again gently stir to distribute.
6. Transfer skillet to the oven + bake for 20 minutes.
7. Once eggs are firming up, turn on broiler and broil till top is lightly golden brown.
8. Remove from oven + allow to cool for 10 minutes or more before removing from pan.
9. 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.
10. Carefully remove pan + use spatula to loosen anything stubbornly sticking to pan. Makes 5 servings!

Notes

*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.

Nutrition Facts

Calories

228

Fat

8 g

Sat. Fat

3 g

Carbs

11 g

Fiber

3 g

Net carbs

8 g

Sugar

6 g

Protein

28 g

Sodium

437 mg

Cholesterol

239 mg