Broccoli frittata
Discover a delicious and nutritious Broccoli Frittata recipe made with sweet potatoes, eggs, garlic, red pepper, milk, and Parmesan cheese. Perfect for a hearty breakfast or a light lunch, this frittata is easy to prepare and bursting with flavor. Add a side of fresh arugula dressed with a hint of vinegar for a complete and balanced meal.
- 14 Mar 2024
- Cook time 15 min
- Prep time 20 min
- 2 Servings
- 11 Ingredients
This delicious broccoli frittata is a nutritious and easy-to-make dish that's perfect for breakfast, brunch, or even a light dinner. Packed with protein from the eggs and cheese, and loaded with veggies like sweet potatoes, broccoli, and red peppers, this frittata is both healthy and satisfying.
Ingredients:
Instructions:
- Peel and dice the sweet potatoes into small cubes.
- Bring a pot of water to a boil and add the sweet potato cubes. Boil for about 5-7 minutes until they are tender but still firm. Drain and set aside.
- Cut the broccoli into small florets.
- Steam or boil the broccoli florets until they are tender but still bright green, about 3-5 minutes. Drain and set aside.
- In a large ovenproof skillet, apply a short spray of cooking oil and heat over medium heat.
- Add minced garlic and diced red pepper to the skillet. Sauté for about 2-3 minutes until they are softened.
- Add the boiled sweet potatoes and steamed broccoli to the skillet. Stir to combine the vegetables evenly.
- In a large bowl, whisk together the eggs, milk, salt, and pepper.
- Pour the egg mixture over the vegetables in the skillet, making sure it covers everything evenly.
- Sprinkle the grated Parmesan cheese evenly over the top of the eggs and vegetables.
- Cook the mixture on the stovetop over medium heat for about 5-7 minutes, or until the edges start to set.
- Transfer the ovenproof skillet to the preheated oven.
- Bake for 10-15 minutes, or until the frittata is fully set and golden brown on top.
- In a bowl, toss the arugula with vinegar and a pinch of salt and pepper.
- Once the frittata is done, remove it from the oven and let it cool for a few minutes before slicing.
- Serve the frittata warm, alongside the fresh arugula salad.
Tips:
- Pre-cook the vegetables: To ensure that all the veggies are tender and fully cooked, lightly steam or sauté them before adding to the egg mixture.
- Use a non-stick skillet: This will make it easier to slide the frittata out of the pan and prevent any sticking.
- Cook on low heat: Cooking the frittata on a lower heat setting will help in achieving a creamy texture without burning the bottom.
- Rest before slicing: Let the frittata rest for a few minutes after cooking to allow it to set properly. This will make slicing and serving easier.
Enjoy this flavorful broccoli frittata as a complete and balanced meal that’s not only delicious but also nutritious. Serve it fresh out of the oven with a side of arugula salad dressed with a simple vinegar dressing for a delightful meal. Bon appétit!
| Nutrition Facts | |
|---|---|
| Serving Size | 510 grams |
| Energy | |
| Calories 470kcal | 19% |
| Protein | |
| Protein 30g | 20% |
| Carbohydrates | |
| Carbohydrates 45g | 13% |
| Fiber 8g | 22% |
| Sugar 11g | 11% |
| Fat | |
| Fat 20g | 23% |
| Saturated 7g | 24% |
| Cholesterol 630mg | - |
| Vitamins | |
| Vitamin A 1460ug | 162% |
| Choline 560mg | 101% |
| Vitamin B1 0.37mg | 31% |
| Vitamin B2 0.98mg | 76% |
| Vitamin B3 1.90mg | 12% |
| Vitamin B6 0.77mg | 45% |
| Vitamin B9 240ug | 59% |
| Vitamin B12 1.89ug | 79% |
| Vitamin C 140mg | 151% |
| Vitamin E 2.64mg | 18% |
| Vitamin K 150ug | 127% |
| Minerals | |
| Calcium, Ca 380mg | 29% |
| Copper, Cu 0.33mg | 0% |
| Iron, Fe 4.84mg | 44% |
| Magnesium, Mg 100mg | 25% |
| Phosphorus, P 560mg | 45% |
| Potassium, K 1280mg | 38% |
| Selenium, Se 54ug | 100% |
| Sodium, Na 570mg | 38% |
| Zinc, Zn 3.71mg | 34% |
| Water | |
| Water 410g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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