Vegetable Frittata

Try this intimate dish on a leisurely morning with a loved one. Colorful crisp-tender vegetables contrast nicely with the delicate eggs. Serve with slices of toasted walnut raisin bread and a glass of orange juice or a mimosa.

Serves 2

In a medium-sized bowl, whisk the following together and set aside:
4 eggs, lightly beaten
2 egg whites
2 tablespoons half and half 
1/4 cup chopped fresh parsley
Pinch cayenne
Pinch salt
Black pepper to taste

1 teaspoon olive oil
3 shallots, finely chopped
1/2 cup broccoli florets, chopped
1 small orange or yellow bell pepper, diced
2 garlic cloves, minced
2 tomatoes, seeded and diced


Preheat broiler and adjust oven rack 6 inches from broiler. In an 8-inch ovenproof nonstick skillet, heat oil over medium heat. Add shallots and cook, stirring frequently, for about 1 minute. Add bell pepper and broccoli florets and cook, stirring frequently, until vegetables are just tender, about 4 to 5 minutes. Add garlic and cook, stirring frequently, for another minute. Add tomatoes and cook, stirring frequently, for 1 minute.

Evenly arrange vegetables in the skillet and pour in egg mixture. Reduce heat to medium-low, cover skillet and cook for 7 to 8 minutes until eggs are set around the edges and almost set in the center. Remove cover and run a heatproof spatula around edges to loosen frittatta. Place skillet under broiler for 2 or 3 minutes or until lightly browned. Remove from oven and slide onto a large serving plate. Cut into wedges and serve warm or at room temperature.

Nutritional Analysis (1/2 of frittata): Calories 267 (47% from fat); Protein 19 grams; Carbohydrates 16 grams; Fiber 3 grams; Total Fat 14 grams (Saturated Fat 4.5 grams; Monounsaturated Fat 6 grams; Polyunsaturated Fat 2 grams); Cholesterol 430 milligrams; Sodium 393 milligrams.

Recipe adapted from The Fitness Kitchen: Recipes for a fad-free lifestyle (Taylor Trade, 2004)


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