Insider’s Viewpoint: Veggie Frittata Time!
It may sound exotic but a veggie frittata is really just a fancy omelet mixed with colorful vegetables and cooked in the oven. It’s easy and quick, which are must-haves these days. Not only that – a veggie frittata is filling, packed with good nutrition and a versatile choice for breakfast, brunch, lunch or dinner. The nutrition of a veggie frittata includes protein from the eggs, and fiber, healthy carbs and powerful plant-based nutrients from the veggies. Team it up on your plate with a whole grain bran muffin or whole wheat English muffin and a generous slice of fresh melon and you will be amazed at the tasty results.
6 Easy Steps To A Veggie Frittata
- Gather and prepare these ingredients for efficiency: 6 fresh eggs; 1/3 cup milk; 1 cup shredded cheese, any kind you like; salt and pepper shakers; ½ small onion, chopped; 1-2 cloves garlic, crushed and minced; 1 cup fresh spinach, chopped; ½ cup red bell pepper, chopped.
- Get out a small skillet and heat 2 tablespoons olive oil over medium heat. Add onion and garlic, and then cook while stirring for 4-5 minutes until veggies are soft and slightly golden-brown.
- Get out an 8-inch pie plate and spray it lightly with vegetable oil spray.
- Scatter the sautéed onion/garlic mixture, spinach and red bell peppers on the bottom of the pie plate. Note: You can add some fresh, chopped herbs like parsley, basil, thyme and mint, too.
- Whisk together the egg and milk and pour over top of the veggies. Sprinkle the cheese on the very top.
- Bake in a preheated 400 degree oven for 25 minutes. Test doneness by inserting a knife into the middle and if it comes out clean, then your frittata is ready. Enjoy hot, warm, or chilled in the fridge.
Once you get comfortable making a veggie frittata, you will want to branch out and make different ‘flavors’ by adding a variety of seasonal vegetables like broccoli, cauliflower, tomatoes and/or zucchini. As mentioned above in step 4, chopped fresh herbs add wonderful flavor, too. Happy Cooking!
Cindy Silver, MS, RDN, LDN
Contract Registered Dietitian