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Recipes

Vegetable Frittata 

Color, variety, great taste and good nutrition are all combined in this sure to please breakfast entrée.

This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Main Dishes

Think Variety; Think Color: White Green

Preparation time: 15 minutes

Serves: 2

Cups of Fruits and Vegetables per Serving: ½

Ingredients:

1 teaspoon canola oil
1 clove garlic, crushed
¼ cup onion, chopped
½ cup spinach, chopped
¼ cup mushrooms, chopped
¾ 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

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.

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.

Nutritional Information per Serving
Calories: 89 Carbohydrates: 5g
Total Fat: 3.1g Cholesterol: 1mg
Saturated Fat: 0.5g Dietary Fiber: 1g
% of Calories from Fat: 31% Sodium: 314mg
Protein: 11g  

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