Vegetable Frittata
By Fruits & Veggies - More Matters
Color, variety, great taste and good nutrition are all combined in this sure to please breakfast entrée.

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  • Prep Time: 15 minutes
Category: Main Dishes
Serves: 2
Cups of Fruits & Vegetables per Serving: 1/2
Think Variety; Think Color: White, Green

Ingredients

1 teaspoon canola oil
1 clove garlic, crushed
1/4 cup onion, chopped
1/2 cup spinach, chopped
1/4 cup mushrooms, chopped
3/4 cup broccoli, chopped
4 egg whites
1/8 teaspoon salt
2 tablespoons shredded cheddar cheese (may also use Parmesan or Monterey Jack)
pepper to taste

Directions

Heat oil in a small, non-stick, oven-proof skillet over MEDIUM-HIGH heat.  Turn oven on to Broil. Saute garlic and onion in skillet for 1 minute.  Add remaining vegetables, except spinach.  Stir to coat with oil, cover, and reduce heat.  Let vegetables cook over MEDIUM heat until slightly tender.  Meanwhile, whisk egg whites, add salt and pepper, if desired.  Add spinach to skillet and pour egg whites over vegetables. Cook until egg whites are firm, but the top of the mixture is still slightly uncooked.  Sprinkle cheese over the top and place the skillet under broiler until egg whites are cooked through and cheese is melted (about 2-3 minutes).  Serve.

Each serving provides:  An excellent source of vitamins A and C and a good source of folate.

Nutritional Information

  • Calories:    89
  • Carbohydrates:    5g
  • Total Fat:    3.1g
  • Cholesterol:    1mg
  • Saturated Fat:   0.5g
  • Dietary Fiber:    1g
  • % of Calories from Fat:    31%
  • Sodium:    314 mg
  • Protein:    11g
  • Recipe Credit
  • Recipe was developed for Produce for Better Health Foundation (PBH) by Katherine Hoy, Ed.D., R.D. This recipe meets PBH and Centers for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

 

 

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