Mixed Vegetable Frittata

Mixed vegetable frittata

Most nutrition experts agree that breakfast is the most important meal of the day. Eating a balanced breakfast gives the body’s metabolism a kick-start, and provides our brains and bodies with much-needed fuel after a night of fasting. And research shows that protein, in particular, at breakfast can help energize the body and curb hunger all day long1 How much protein is enough? Research suggests that 20 to 30 grams of protein helps deliver appetite satisfaction and supports weight control1. A breakfast frittata is an easy and delicious way to reach that optimal protein range and including grilled or roasted vegetables will boost flavor, fiber and nutritional value even more. Uneaten frittata can be stored in the refrigerator and then re-heated for a quick breakfast on-the-go.

  • 20 Minutes
    Total Cook Time
  • 13g Protein
  • 230 Calories
10 ea. Eggs, large
As needed Kosher salt, to taste
As needed Ground black pepper, to taste
1/2 cup Parmiagiano-Reggiano cheese
2 Tbsp. Extra-virgin olive oil
18 ea. Scallions, white part only, thinly sliced
2 ea. Shallots, peeled and thinly sliced
2 c. Yellow zucchini, diced
3 cups Swiss chard, stemmed, chopped
2 tsp. Thyme leaves, chopped
1/4 tsp. Red pepper flakes
2 ea. Red bell peppers, roasted, peeled
3/4 lb. Asparagus, tough ends removed, cut into 2" lengths
3 c. Baby spinach
1 ea. Tomato, large, sliced into 8 rounds
16 ea. Basil leaves
1/2 lb. Mozzarella, fresh, unsalted, sliced into 8 rounds

Recipe makes 8 servings.

Each serving has:

Calories: 260

Total fat: 17g

Saturated fat: 7g

Carbohydrate: 9g

Dietary Fiber: 3g

Protein: 17g

Cholesterol: 255mg

Sodium: 350mg

Directions

  1. For the eggs: Preheat the oven to 350°F. Whisk the eggs and ¼ cup of Parmesan cheese together in a large bowl. Season with salt and pepper as desired. Set aside.

  2. In a cast iron pan, heat the olive oil and add the scallions, shallots, and cook 1 minute over medium heat. Add the zucchini and cook until they start to color. Add the Swiss chard and cook until wilted. Add thyme, pepper flakes, and cook to combine.

  3. Add the bell peppers, asparagus, and salt to taste, and cook, stirring occasionally, until the asparagus are soft but still al dente, reduce heat and cook until completely tender.

  4. Gently stir in the spinach, stirring often, until the spinach wilts. Increase the heat to medium-high and cook until most of the liquid is evaporated, stirring often, for about 2 to 6 minutes.

  5. To prep the tomatoes and basil: Lay the tomato slices on a piece of paper towel. Cover with another paper towel and gently press to absorb extra moisture and set aside.

  6. Pour the eggs over the vegetables, and reduce heat to low. Cook until you can see that the eggs are setting on top of the vegetables, about 5 minutes. Garnish top of eggs with tomato slices, and top each tomato with a basil leaf and slice of mozzarella.

  7. Stack remaining 8 basil leaves, roll lengthwise, and cut crosswise into thin strips. Sprinkle basil and remaining Parmesan over the top of the frittata. Bake until the top of the frittata is browned and puffy, about 15 minutes. Remove it from the oven and let cool for a few minutes. Slice and serve immediately.