Veggie Frittata

7 30 136
Ingredients Minutes Calories
Prep Cook Servings
5 min 25 min 2
Veggie Frittata
Health Highlights
Great high-protein breakfast with nutrient-dense vegetable options!

Ingredients


1/2 cup sliced Yellow onion
1 clove(s) Garlic (crushed)
1 cup Kale
1/2 cup Grape tomatoes (chopped)
1/2 cup Cremini (Italian) mushroom
4 medium egg Egg
1/3 cup, crumbled Feta cheese, low fat ((optional))

Instructions


  1. Preheat oven to 350°F (177°C).
  2. In an oven-proof frying pan over med-high heat, cook onions and garlic for 3 mins then add kale, chopped tomatoes, and mushrooms - cook for another 5 mins covered (to wilt kale).
  3. Beat eggs in a bowl until combined and pour evenly over veggies, next sprinkling in feta (optional)
  4. Cook on stovetop for 5-7 minutes.
  5. Transfer pan to oven and bake for 12 minutes.
  6. Serve on its own or with wholegrain toast.

Notes:

Other Vegetables

  • Substitute in spinach, grated zucchini, or red peppers if you prefer.

 


Nutrition Facts

Per Portion

Calories 136
Calories from fat 37
Calories from saturated fat 47
Total Fat 4.1 g
Saturated Fat 5.2 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 5.2 g
Cholesterol 363 mg
Sodium 433 mg
Potassium 484 mg
Total Carbohydrate 10.3 g
Dietary Fiber 2.6 g
Sugars 4.9 g
Protein 15.8 g

Dietary servings

Per Portion


Meat Alternative 1
Milk Alternative 0.5
Vegetables 1.9

Energy sources


Pygal26%444.76432090400954135.7915104242434327%431.87100202068825265.777550461779647%292.76280714151125185.5271608178520426%27%47%CarbohydratesFatProtein
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