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Budget-Friendly Summer Vegetable Frittata
20 min prep time
4servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Mittera
How to Make Budget-Friendly Summer Vegetable Frittata
This frittata is a great way to get more veggies into your day and can be enjoyed for brunch or dinner. By using a combination of egg whites and whole eggs, you cut back on some of the saturated fat and cholesterol.
20 min prep time
4servings
2 slices
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Step-By-Step Instructions:
- Preheat the oven to 350 degrees F.
- Add olive oil to an oven safe, non-stick, sauté pan over medium high heat.
- Add mushrooms and sauté until all of the liquid from the mushrooms is evaporated.
- Add bell pepper, onion and spinach and sauté until vegetables are softened and liquid is evaporated.
- Whisk eggs, egg whites, milk, salt (optional), pepper, cayenne pepper and basil in a medium bowl. Pour over vegetables and stir until eggs start to set.
- Smooth the top of the frittata with a spatula, and put in oven to bake for 20 minutes or until eggs are set.
- Slide the frittata out of the pan onto a plate and slice into 8 pie slices.
Nutrition facts
4 Servings
-
Serving Size
2 slices
- Amount per serving Calories 130
- % Daily value*
-
Total Fat
6g
8%
- Saturated Fat 1.3g 7%
- Trans Fats 0g
- Cholesterol 95mg 32%
- Sodium 420mg 18%
-
Total Carbohydrate
9g
3%
- Dietary Fiber 2g 7%
- Total Sugars 5g
- Protein 11g 22%
- Potassium 550mg 12%
- Phosphorous 150mg
Ingredients
olive oil
1 tbsp
white (button) mushrooms (diced)
8 oz
medium red bell pepper (seeded and diced)
1
small onion (diced)
1
spinach
3 cup
eggs
2
egg whites
5
skim milk
1/4 cup
salt (optional)
1/2 tsp
black pepper
1/2 tsp
cayenne pepper
1/4 tsp
fresh basil (chopped)
1 tbsp
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