Veggie Frittata

7 30 232
Ingredients Minutes Calories
Prep Cook Servings
5 min 25 min 2
Veggie Frittata
Health Rating
A great high protein breakfast with nutrient dense vegetable options!

Ingredients


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

Instructions


1. Preheat oven to 350.

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 stove top for 5-7 minutes.

5. Transfer pan to oven and bake for 12 minutes.

6. Serve on its own or with wholegrain toast

Enjoy!

Nutrition Facts

Per Portion

Calories 232
Calories from fat 119
Calories from saturated fat 47
Total Fat 13.2 g
Saturated Fat 5.2 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 5.1 g
Cholesterol 363 mg
Sodium 429 mg
Potassium 520 mg
Total Carbohydrate 10.7 g
Dietary Fiber 2.0 g
Sugars 4.6 g
Protein 17.4 g

Dietary servings

Per Portion


Meat Alternative 1
Milk Alternative 0.5
Vegetables 1.9

Energy sources


Pygal19%428.34477439136424121.7685498638181251%410.90242280659936277.128574593025630%308.9627732805374143.4851970788233519%51%30%CarbohydratesFatProtein

Notes:

Quick Tips

substitute in spinach or grated zucchini as well as red peppers if you prefer


Nutritional Highlights

Eggs

are a high quality protein and an excellent source of B vitamins, eggs contain Omega 3 fatty acids if stated on carton label

(commercially produced eggs contain no fatty acids)

Kale

is an excellent source of carotenes, vitamin C, B6 and manganese, it is high in fiber and contains many minerals
 

Recipe from:
Breakfast
Lunch
Main