Saturday, July 16, 2011

Vegetable Frittata

A Frittata is an Italian version of an omelet. Often compared to a crust-less quiche or, in America, "scrambled eggs." The Vegetable Frittata is not only a healthy alternative to a high-carbohydrate and calorie filled breakfast, the Vegetable Frittata is also easy to make and can be reheated as leftovers for a nutritious breakfast every day of the week.


·       2 cups broccoli (about 3 bunches), cleaned and chopped into small pieces
·       3 strips of bacon or 1/2 cup turkey sausage
·       ½ medium onion
·       1 red bell pepper
·       2 cups of fresh spinach
·       2 pints of egg whites
·       2 Tbsp milk
·       1/3 cup grated Parmesan cheese
·       1 large tomato, diced
·       Salt and freshly ground pepper to taste


1.     Preheat oven to 400˚
2.     Steam broccoli al dente (firm but not hard)
3.     Cut bacon into small piece and place in an oven-proof, stick-free skillet
4.     Sauté bacon until it’s about fully-cooked
5.     Add onions and garlic and cook until onions are translucent
6.     Whisk together eggs, milk and Parmesan cheese in a separate bowl
7.     Add broccoli to the bacon, onion and garlic in the skillet and stir, while continuing to sauté on medium temperature setting
8.     Drain and stir tomatoes into egg mixture
9.     Spread the broccoli mixture evenly over the bottom of the skillet
10.  Pour egg mixture over broccoli mixture
11.  Use a spatula to lift up the broccoli mixture along the sides of the pan to let the egg mixture flow underneath
12.  Sprinkle grated cheese over the top of the frittata
13.  Cook until the mixture is about half set, then put the whole skillet in the oven
14.  Bake for 15-17 minutes
15.  Remove from the oven with oven mitts and let cool for several minutes
16.  Hold on to pan handle with oven mitt and turn over on a large plate
17.  Cut into quarters to serve
  Serves 8


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