Recipe: Back-to-School Frittata

Monday, October 7, 2013

 

frittata350

 

Catherine Cioffi, RD Contributing Blogger

To celebrate eggs and the start of the new school year, here’s an easy egg and vegetable frittata. It’s made with both whole eggs and egg whites, so you get the nutrients found only in the yolk, while keeping cholesterol in check. The balance of extra whites also gives it a lighter, fluffier texture.

Back-to-School Frittata
Serves 4

Prep time: 10 minutes
Cook time: 20 minutes

5 large eggs
5 egg whites
¼ teaspoon salt
¼ teaspoon ground black pepper
1 tablespoon olive oil
1 clove garlic, finely chopped
¼ medium white onion, chopped
½ cup zucchini, sliced into half-moons
1 cup fresh kale, rinsed and patted
½ cup cherry tomatoes, halved
2 tablespoons sun-dried tomatoes, roughly diced
2 tablespoons grated Pecorino cheese, optional
Red pepper flakes, optional

Place baking rack in top third of oven. Preheat broiler.

Beat eggs and egg whites together in medium bowl. Add salt and pepper; mix to combine. Set aside.

Preheat nonstick skillet over low-medium heat. Heat oil, and then add garlic and onion, and cook for 2-3 minutes until mixture become aromatic. Add zucchini and cook for 3 minutes until lightly browned. Add kale, and cook for about 2-3 minutes, or it just starts to wilt.

Pour eggs into skillet and swirl to distribute eggs throughout the pan. Top with chopped tomatoes. Allow frittata to cook until the edges and outer rim is cooked, about 5 minutes

Top with sun-dried tomatoes and grated Pecorino cheese cheese (optional). Place skillet under broiler and cook for about 2-3 minutes, or until the center of the frittata has set.

Transfer to plate and serve. The frittata should slide right out using a spatula. Add optional red pepper flakes for an added kick!

*Recipe adapted from Bon Appetit

Nutrition Analysis per Serving:
Calories: 171 Total Fat: 11.0 grams; Saturated Fat: 3.0 grams; Protein: 14 grams; Total Carbohydrates: 4.8 grams; Fiber: 1.0 grams; Sugars: 1.9 grams; Cholesterol: 235 milligrams; Sodium: 383 milligrams

Filed under Recipes  |  Comments: 0


Leave a Comment





*

Home