Foodie Friday

Healthy Recipe of the Week

Broccoli and Grape Tomato Frittata

An Egg-cellent Choice for Breakfast, Lunch, or Dinner!

Image source: Tuft’s University

Ingredients

  • 4 teaspoon Extra-Virgin Olive Oil (divided)
  • 1 medium-sized Onion (thinly sliced)
  • 3 cups Broccoli Florets
  • 6 large Eggs
  • 4 large egg whites (may be substituted for egg white equivalent)
  • 1 teaspoon Hot Sauce of choice (*optional)
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Black Pepper
  • 2 cups Grape Tomatoes or Cherry Tomatoes
  • 1 cup Shredded Mozzarella Cheese (may be substituted for Almond Cheese or vegan alternative)
  • 1 1/2 tablespoons Fresh Oregano

 Directions

Preheat oven to 425°F. Heat 2 teaspoons of the olive oil in a 12-inch skillet with oven-proof handle over medium-low heat. Add onion and cook, stirring often, until softened and lightly browned (about 3 to 5 minutes). Transfer to a plate. Wash and dry skillet.

Steam broccoli until crisp and tender (about 3 to 4 minutes). Refresh under cold running water to stop it from cooking. Drain well and pat dry.

Blend eggs (or egg whites), hot sauce, salt and black pepper with a fork in large bowl. Add tomatoes, cheese, oregano, sautèed onion, and steamed broccoli. Mix well.

If your skillet is not nonstick, coat it with cooking spray (not necessary, if using non-stick skillet). Add remaining 2 teaspoons olive oil to skillet and heat over medium-low heat. Swirl to coat bottom evenly. Add egg mixture. Immediately transfer skillet to oven. Bake, uncovered, until top is lightly browned and set (about 25 to 30 minutes).

Several ways to serve this frittata, include:

The simplest is to leave the frittata in the skillet and cut wedges from the skillet. To unmold the frittata, run a spatula around sides and lift frittata to make sure it has not stuck to skillet. If your skillet has sloping sides, carefully slide frittata onto serving platter. If you skillet has straight sides, invert serving platter over skillet. Grasping platter and skillet with oven mitts, carefully invert skillet. Lift off skillet to release frittata. Cut into wedges and serve.

Yields: 8 servings

Nutritional Information

Per serving: 150 Calories. 9g Total fat. 3g Saturated fat. 166mg Cholesterol. 314mg Sodium. 6g Carbohydrates. 2g Fiber. 12g Protein.

Egg-ceptionally Confusing Eggs

 

 

Reference

Tufts University. (2020, February 13). Broccoli & grape tomato frittata. Health & Nutrition Letter: Your Guide to Living Healthier Longer. https://www.nutritionletter.tufts.edu/healthy-eating/recipes/broccoli-grape-tomato-frittata/?MailingID=203&st=email&sc=WU20210316-Clearance&utm_source=ActiveCampaign&utm_medium=email&utm_content=Egg-ceptionally+Confusing+Eggs&utm_campaign=WU20210316-Clearance

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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