Healthy frittata
Discover a delicious and healthy frittata recipe made with fresh pumpkin, broccoli, spinach, and onion. This wholesome dish combines protein-packed eggs, low-fat cottage cheese, and a touch of Parmesan for a satisfying breakfast or brunch option. Perfect for a nutritious and flavorful meal!
- 17 Apr 2024
- Cook time 50 min
- Prep time 15 min
- 4 Servings
- 9 Ingredients
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.
Ingredients:
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.
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 380 grams |
| Energy | |
| Calories 230kcal | 9% |
| Protein | |
| Protein 20g | 13% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 3.09g | 8% |
| Sugar 9g | 9% |
| Fat | |
| Fat 10g | 11% |
| Saturated 3.42g | 11% |
| Cholesterol 310mg | - |
| Vitamins | |
| Vitamin A 740ug | 83% |
| Choline 290mg | 53% |
| Vitamin B1 0.22mg | 18% |
| Vitamin B2 0.67mg | 52% |
| Vitamin B3 1.33mg | 8% |
| Vitamin B6 0.37mg | 22% |
| Vitamin B9 150ug | 37% |
| Vitamin B12 1.18ug | 49% |
| Vitamin C 70mg | 81% |
| Vitamin E 2.64mg | 18% |
| Vitamin K 170ug | 143% |
| Minerals | |
| Calcium, Ca 190mg | 14% |
| Copper, Cu 0.23mg | 0% |
| Iron, Fe 3.06mg | 28% |
| Magnesium, Mg 66mg | 15% |
| Phosphorus, P 350mg | 28% |
| Potassium, K 930mg | 27% |
| Selenium, Se 30ug | 55% |
| Sodium, Na 390mg | 26% |
| Zinc, Zn 2.11mg | 19% |
| Water | |
| Water 330g | - |
| * 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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