A 30/10 Recipe...

Vegetable Frittata

RECIPE SUMMARY

 

Vegetable Frittata

Makes 2 Servings: Counts towards 2 cups Vegetables, 1 tablespoon Oil, 4 Egg Whites

 

INGREDIENTS

 1 cup Broccoli Florets, chopped
 1 cup Zucchini, cubed
 ¼ cup Leeks, sliced and cleaned
 1 cup Red Bell Pepper, julienned
 ½ cup Mushrooms, chopped
 ¼ cup Green Onions, sliced
 2 cups Spinach, chopped
 1 teaspoon Dried Basil
 8 Egg Whites
 ¼ teaspoon Salt
 ¼ teaspoon Pepper
 2 tablespoons Olive Oil

 

DIRECTIONS

1

Preheat the oven to 400°F.

2

In a medium sized pan, heat the olive oil over medium high heat. Sauté the broccoli, zucchini, mushrooms, and bell peppers for 4 minutes. Stir constantly to prevent the vegetables sticking to the pan. Add in the leeks and continue to cook until all vegetables are soft; season with salt, pepper, and basil.

3

Grease a cast iron skillet or pie dish and layer the vegetables with freshly chopped spinach and green onions, finish off by pouring the egg whites over the top. Leave a ½ an inch of room from the top of the pan to prevent overflow.

4

Bake on the middle rack of the oven for 25 to 30 minutes, or until lightly browned. When done, poke the middle with a toothpick and if it does not come out clean, continue to cook the frittata for a few more minutes. Let rest for 5 minutes before serving.

 

Ingredients

 1 cup Broccoli Florets, chopped
 1 cup Zucchini, cubed
 ¼ cup Leeks, sliced and cleaned
 1 cup Red Bell Pepper, julienned
 ½ cup Mushrooms, chopped
 ¼ cup Green Onions, sliced
 2 cups Spinach, chopped
 1 teaspoon Dried Basil
 8 Egg Whites
 ¼ teaspoon Salt
 ¼ teaspoon Pepper
 2 tablespoons Olive Oil

Directions

1

Preheat the oven to 400°F.

2

In a medium sized pan, heat the olive oil over medium high heat. Sauté the broccoli, zucchini, mushrooms, and bell peppers for 4 minutes. Stir constantly to prevent the vegetables sticking to the pan. Add in the leeks and continue to cook until all vegetables are soft; season with salt, pepper, and basil.

3

Grease a cast iron skillet or pie dish and layer the vegetables with freshly chopped spinach and green onions, finish off by pouring the egg whites over the top. Leave a ½ an inch of room from the top of the pan to prevent overflow.

4

Bake on the middle rack of the oven for 25 to 30 minutes, or until lightly browned. When done, poke the middle with a toothpick and if it does not come out clean, continue to cook the frittata for a few more minutes. Let rest for 5 minutes before serving.

Vegetable Frittata

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