This easy recipe is a favorite in our house. Instead of being a big heavy dinner, a Veggie Frittata is light as a feather, light on calories, nutritious, filling, good for you and wonderfully delicious. That might sound like an oxymoron, but it's not. Better yet, it's easy to make. Weighing in at only 182 calories, yet packed with 23 grams of protein, and not a spec of cholesterol, this is a dinner you'll enjoy without guilt. We bet you'll be asking for a second helping, and the good news is that you can.
The star of the show is the heirloom tomato. Colorful and deeply flavorful, the heirloom, when blended with mushrooms, onion, chives, bell peppers, zucchini, the luscious, tangy Greek yogurt and the lightness of egg whites makes this a symphony of culinary goodness. That it's so good for you borders on the wonderfully ridiculous.
So give this wonderful recipe a try. It's so guilt-free that you'll feel, well, guilty. But that's okay. We forgive you. Enjoy.
Veggie Frittata with Heirloom Tomatoes & Greek Yogurt
Prep Time: 20 minutes | Cook Time: 30 minutes | Servings: 4 servings | Difficulty: Easy
Ingredients:
Olive Oil Spray
One large Sweet Onion, chopped
8 oz. White or Mini Bella Button Mushrooms, chopped
One large Heirloom Tomato, chopped (look for bright unusual colored tomatoes)
Another medium Heirloom Tomato, sliced (put aside for garnish)
Two large Zucchini, grated & drained
1 cup Carrots, grated
2 to 3 baby Red or Orange Bell Peppers, chopped
2 cups Egg Whites (I use Liquid Egg Whites from Egg Beaters)
8 oz. Fage 0% Plain Greek Yogurt (2 oz. for each serving for garnish)
Chopped Fresh Chives (for garnish)
Directions:
Place an oven rack in the center of the oven. Preheat the oven to 350 degrees F.
After grating the zucchini, place into a strainer over a bowl and let drain. Chop the spinach and add to a large heat-safe mixing bowl (mine is from Oxo).
Spray the olive oil spray into a 12-inch, oven-safe, nonstick skillet (without a rubber or plastic handle) and heat over medium heat. Add the chopped onions and cook until translucent (add more olive oil spray to keep them moist). Remove and place in the bowl on top of the chopped spinach (the heat of the onions will start to cook the spinach). Spray the pan again and add the chopped mushrooms, spray the tops of the mushrooms and stir until cooked. Remove and add to the mixing bowl. Spray the pan again and add the grated zucchini, chopped tomatoes and chopped baby bell peppers, cook for about 2 minutes to soften the vegetables. Remove from heat and add to the bowl.
Clean out the pan with a moist paper towel and spray again and return to the stove on medium heat. Pour the egg whites into the bowl, add salt and pepper and mix using a wooden spoon, then carefully distribute the mixture evenly in the heated pan. Cook without stirring for 5 to 6 minutes, or until the edges start to set, scraping the sides of the pan gently with a spatula. Transfer the skillet to the oven and bake until the frittata is slightly puffed and the egg mixture has set and the edges are crispy, 25 to 30 minutes. Cool for 5 minutes. Using a silicone or rubber spatula, loosen the edge of the frittata and slide onto a platter. Cut into four wedges and serve with a dollop of Greek yogurt and garnish with the sliced tomatoes and fresh chives.
Nutritional Info:
Calories= 182
Fat= 1
Carbs= 22
Protein= 23
Cholesterol= 0
Sodium= 344
Fiber= 5
Sugar= 13
Calcium= 11%
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