RECIPE: Light and Fluffy Winter-Veggie Frittata
I’ve officially reached my limit on revelry. Although wine and cookies every night sounds like an excellent idea, my body needs a major break. This breakfast represents my re-entry to healthy living in the new year, and as I write this I’m feeling better already.
A cooking tip: There are sometimes more instructions written in the ingredients section than the sequenced numbers below. Case and point, if you don’t chop your veggies correctly for this frittata, they will remain firm and your end result will be less enjoyable. If you’re new to frittata, think of it as the less fussy omelet. (Does anyone else struggle with closing overstuffed omelets?) This one is so chock-full of delicious winter veggies that the chews-to-calories ratio works out beautifully in your favor. Even better? You can enjoy this healthy dish for breakfast, lunch or dinner
Winter Frittata with Squash and Brussels Sprouts
1 tbsp. olive oil
1 ¾ c. trimmed, quartered Brussels sprouts
1 c. finely chopped white button mushrooms
1 c. peeled and finely diced butternut squash
1 small white onion, finely diced
1 large garlic clove, minced
¾ tsp. kosher salt
¼ tsp. dried rosemary
¼ tsp. dried thyme
5 large eggs
4 large egg whites
¼ tsp. black pepper
¼ c. freshly grated parmesan cheese
1. Preheat oven to 375 degrees. Heat oil in a 10-inch nonstick skillet over medium-high heat.
2. Add sprouts, mushrooms, squash, onion and salt and sauté, stirring frequently, until vegetables are tender (about 10 minutes).
3. Add garlic, salt, rosemary and thyme and stir 30 seconds. Arrange vegetables evenly in pan.
4. Meanwhile, whisk eggs, egg whites and pepper in a medium mixing bowl to combine.
5. Pour egg mixture over vegetables and shake pan to distribute evenly. Let cook for several minutes, undisturbed, over medium heat. When edges set, top with grated cheese and place in oven.
6. Cook for about 12 minutes or until set. Remove and let cool about five minutes in pan. Invert onto plate and then flip right side up onto a second plate. Slice and serve immediately.
Per serving: 227 calories, 13.1 fat grams (including 4.5 grams saturated fat), 243 milligrams cholesterol, 725 milligrams sodium, 498 milligrams potassium, 11.5 grams carbs, 2.8 grams dietary fiber, 3 grams sugar, 19 grams protein.
Becca Boyd is a wife and mom who creates healthy and delicious recipes in her West Chester kitchen. She blogs about them on her website, Home Beccanomics.
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