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FrittataFrittata

Recipe by: Chef Arthur Birnbaum

Prepared by: Tammy Roberts, Nutrition Specialist, University of Missouri Extension

June 23, 2013

 

Yield

Makes 8 servings, 1 slice per serving

 

Ingredients

  • 1 pounds seasonal vegetables, such as broccoli, carrots, turnips or bell peppers
  • 2 medium onions
  • 4 ounces low-fat cheddar cheese
  • 12 medium eggs
  • 1 teaspoon dried dill, thyme, or oregano
  • Non-stick cooking spray
  • teaspoon salt
    teaspoon ground black pepper

Optional Ingredients
  • 8 ounces mushrooms
  • ¼ cup fresh parsley, thyme, or basil leaves

 

Directions

  1. Preheat oven to 350oF.

  2. Rinse and cut seasonal veggies evenly into small pieces. Peel, rinse, and dice onions. If using, slice mushrooms and rinse and chop fresh herbs.

  3. Grate cheddar cheese.

  4. Bring a large pot of water to boil. Add seasonal veggies to boiling water. Briefly boil, about 30 seconds. Using a colander, drain the veggies.

  5. In a large bowl, whip eggs with a fork until well blended. Whisk in dried herbs. Set aside.

  6. Coat medium skillet with non-stick cooking spray. Heat over medium-high heat. Add onions and cook until soft, about 5 minutes. If using mushrooms, add now. Add boiled seasonal veggies. Continue cooking until soft and some of their juices have evaporated, about 5 minutes more.

  7. Coat 9-by-13-inch baking dish with non-stick cooking spray.

  8. Layer ingredients in the baking dish in the following order: veggie mixture, egg mixture, cheese, salt, and pepper.

  9. Bake until eggs are firm and cheese is melted, about 35 minutes. A thermometer inserted in the middle should read 160F.

  10. If using, garnish with chopped fresh herbs.

  11. Cut into 8 equal-size portions.

 

Chef's Notes

  • Use any of your favorite fresh or frozen veggies in this recipe. Cook harder veggies first.
  • Fresh veggies can be steamed until crisp-tender instead of boiled. Frozen veggies should be boiled as in step 4
  • Cut frittata into portions and freeze for future meals, up to 1 month.
  • To make quick, individual portions, layer eggs, cheese, and veggies in a well-oiled muffin pan. Bake about 30 minutes, testing to see that mini frittatas spring back when lightly touched.
  • If you do not have an oven, cook on the stove top over medium heat. Stir eggs into onions and mushrooms after step 6, along with other veggies.
    Keep stirring to set eggs. Cover skillet and cook on low until completely cooked through, about 25 minutes.

 

Nutrition Information

(Amount per serving, 1 slice)
Calories: 160

Calories from fat: 70
Fat: 7g (Saturated fat: 2.5g, Trans fat: 0g)

Cholesterol: 250mg
Sodium: 350mg
Carbohydrate: 7g
Fiber: 3g

Sugars: 1g
Protein: 13g

 

Recipe courtesy of Share Our Strength's Cooking Matters

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Wednesday, October 30, 2013