Healthy frittata
This Healthy Frittata features a blend of pumpkin, broccoli, and spinach, making it a nutritious meal packed with protein and vitamins. Quick to prepare, it's perfect for breakfast, brunch, or dinner.
Cook time 50 min
Prep time 15 min
Ingredients:
4 cups pumpkin1 onion
8 oz broccoli
6 eggs
3/4 cup lowfat cottage cheese
1/4 cup milk (1% fat)
1/2 cup basil leaves
3 cups spinach
2 tbsp grated parmesan cheese
A Healthy Frittata is a versatile and nutritious dish that can be enjoyed for breakfast, brunch, or even dinner. Packed with vegetables and rich in protein from eggs and cottage cheese, this frittata is not only delicious but also good for you. The combination of pumpkin, broccoli, and spinach brings a host of vitamins and minerals to your plate, making it an excellent choice for a well-rounded meal.
Instructions:
Preheat your oven to 375°F (190°C).
In a large pot, bring some water to a boil. Add the cubed pumpkin and cook for about 5-7 minutes, or until tender. Drain and set aside.
Heat a little olive oil in an oven-safe skillet over medium heat. Add the chopped onion and cook for about 4-5 minutes, or until soft and translucent.
In a large bowl, whisk together the eggs, low-fat cottage cheese, and milk until well combined. Stir in the chopped basil leaves. Season the mixture with salt and pepper to taste.
Pour the egg mixture over the cooked vegetables in the skillet, making sure everything is evenly distributed. Sprinkle the grated Parmesan cheese on top.
Transfer the skillet to the preheated oven and bake for about 25-30 minutes, or until the frittata is set and the top is golden brown. A knife inserted into the center should come out clean.
Remove the frittata from the oven and let it cool for a few minutes. Slice into wedges and serve warm.
This Healthy Frittata is a simple yet nutritious dish that can be easily customized with your favorite vegetables and herbs. By following these tips, you can achieve a perfectly cooked and flavorful frittata that is sure to become a staple in your meal planning. Enjoy this wholesome and hearty recipe that supports a balanced diet while satisfying your taste buds.
Healthy frittata FAQ:
Bake the frittata in a preheated oven at 375°F (190°C) for about 25-30 minutes, or until it is set and the top is golden brown.
To check for doneness, insert a knife into the center of the frittata; it should come out clean. The frittata should also appear firm and slightly puffed.
Yes, you can substitute the eggs with a plant-based egg replacer and use dairy-free cottage cheese or an equivalent non-dairy yogurt for a dairy-free version.
Store any leftovers in an airtight container in the refrigerator. It will keep well for about 3-4 days.
An 8 to 10-inch oven-safe skillet is ideal for this frittata recipe, allowing it to cook evenly and fit properly in the oven.
Tips:
- Ensure your vegetables are evenly chopped for uniform cooking.
- Pre-cook the pumpkin and broccoli slightly to ensure they're tender by the time the frittata is done.
- Beat the eggs thoroughly to get a light and fluffy texture.
- Use fresh basil leaves for a burst of flavor.
- If you prefer a dairy-free option, substitute the cottage cheese and milk with non-dairy alternatives.
- Cook the frittata on low heat to avoid burning and to ensure even cooking.
- Let the frittata rest for a few minutes after cooking; it makes slicing easier and gives the flavors time to meld.
Nutrition per serving
4 ServingsCalories 230kcal
Protein 20g
Carbohydrates 18g
Fiber 3.09g
Sugar 9g
Fat 10g
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