Skinny chicken and vegetable frittata
This Skinny Chicken and Vegetable Frittata is a wholesome and delicious dish, filled with lean chicken, fresh vegetables, and a hint of Parmesan cheese. Perfect for any meal, it offers a healthy yet satisfying flavour profile using simple ingredients.
Cook time 45 min
Prep time 20 min
Ingredients:
3 tbsp onion1 tbsp garlic
2 tsp butter
2 chicken breasts
1 dash salt
1 dash black pepper
1 short spray cooking spray oil
1 cup broccoli
1 cup zucchini
1 cup squash
1 red pepper
12 spears asparagus
1 cup nonfat milk
5 eggs
1 egg white
1 cup grated parmesan cheese
Skinny Chicken and Vegetable Frittata is a nutritious and delicious dish that's perfect for any meal of the day. Packed with lean chicken, vibrant vegetables, and a touch of Parmesan cheese, this frittata is not only healthy but also incredibly flavorful. Whether you're serving it for breakfast, brunch, or dinner, this recipe is sure to please your taste buds while keeping your calorie count in check.
Instructions:
- Preheat your oven to 375°F (190°C).
- Spray a large oven-safe skillet or baking dish with cooking spray and set aside.
- In a large skillet, melt 2 tsp of butter over medium heat.
- Add the finely chopped onion (3 tbsp) and minced garlic (1 tbsp) to the skillet. Sauté until the onion becomes translucent and garlic is fragrant, about 2 minutes.
- Add the diced chicken breasts (460g) to the skillet. Season with a dash of salt and a dash of black pepper.
- Cook the chicken until it is no longer pink and thoroughly cooked, about 5-7 minutes. Remove the chicken from the skillet and set aside.
- In the same skillet, add the chopped broccoli (1 cup), sliced zucchini (1 cup), sliced squash (1 cup), diced red pepper (1), and chopped asparagus spears (12 spears).
- Cook the vegetables for 5-7 minutes until they are tender but still crisp. Season with a little more salt and pepper if desired.
- In a large bowl, whisk together the nonfat milk (1 cup), 5 eggs, and 1 egg white until well combined.
- Stir in the grated parmesan cheese (1 cup) into the egg mixture.
- Return the cooked chicken to the skillet with the vegetables, stirring to evenly distribute.
- Pour the egg and cheese mixture over the chicken and vegetables in the skillet. Make sure everything is evenly spread.
- Transfer the skillet or baking dish to the preheated oven.
- Bake for 25-30 minutes, or until the frittata is set and slightly golden on top. A knife inserted into the center should come out clean.
- Let the frittata cool for a few minutes before cutting into wedges.
- Serve warm, and enjoy your skinny chicken and vegetable frittata!
Your Skinny Chicken and Vegetable Frittata is now ready to be enjoyed! This wholesome dish combines lean protein, fresh vegetables, and flavorful cheese into a satisfying meal that is perfect for any time of the day. Pair it with a simple side salad or some whole grain toast for a complete and balanced meal. Remember, you can always customize the recipe with your favorite vegetables or seasonings to suit your personal preferences. Bon appétit!
Skinny chicken and vegetable frittata FAQ:
Use a large oven-safe skillet or baking dish to allow the frittata to cook evenly. A 10-12 inch skillet works well for this recipe.
The frittata is done when it is set and slightly golden on top, and a knife inserted into the center comes out clean. This usually takes about 25-30 minutes.
Yes, you can substitute the chicken with other lean proteins like turkey, or even with plant-based proteins such as tofu or tempeh, although cooking times may vary.
Store leftover frittata in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or in a pan over low heat before serving.
Absolutely! You can substitute or add any vegetables you prefer or have on hand, such as spinach, mushrooms, or bell peppers, ensuring they're chopped into similar sizes for even cooking.
Cooking Tips:
- Make sure to finely chop the onions and garlic to ensure even cooking and to avoid large chunks in your frittata.
- Using a cast-iron skillet or an oven-safe nonstick pan will help achieve a nice, even cook and allow for easy transfer from stovetop to oven.
- For a fluffier frittata, beat the eggs and milk together until well combined and slightly frothy before adding them to the pan.
- To save time, you can cook the chicken breasts in advance and simply reheat them while preparing the vegetables.
- Feel free to experiment with different types of cheese or add in some fresh herbs like parsley, dill, or chives for extra flavor.
- Always allow the frittata to set in the oven without disturbing it to achieve a perfect, firm texture.
- Let the frittata cool for a few minutes before slicing to make it easier to cut and serve cleanly.
Nutrition Facts
6 ServingsCalories 290kcal
Protein 33g
Carbohydrates 11g
Fiber 2.18g
Sugar 5g
Fat 13g
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