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Brussel Sprouts and Green Bean Frittata

 
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Love frittata for breakfast, lunch or sometimes dinner. It's so versatile to make, and it never lets me down :) The combination in this frittata is delicious, you can substitute other vegetables you have on hand, and it will be still very tasty.

Yield

2

servings

Prep

15

min

Cook

30

min

Ready

50

min

Trans-fat Free, Good source of fiber
 

Ingredients

Vegetables:
2 tablespoons olive oil
1 small yellow onion
peeled and chopped
½ cup mushrooms
button or cremini, sliced
1 cup green beans
ends trimmed, and cut into 1-inch pieces
1 cup brussels sprouts
ends removed, and slice into 1/4-inch thck rounds
1 each italian plum (roma) tomatoes
diced
Egg mixture:
4 large eggs
¼ cup milk, low-fat
½ cup cheddar cheese
shredded
2 tablespoons basil
fresh, thinly sliced
½ tablespoon garlic powder
1 dash red hot pepper sauce
or to taste, optional
*
1 x salt and black pepper
to taste
*

Directions

Heat the oil in a 10-inch nonstick oven-proof skillet over medium high heat until hot.

Add the onions, stirring occasionally, and cook for about 6 minutes or until the onions are well browned.

Add the mushrooms, and cook for another 5 to 7 minutes until most of the water has evaporated and the mushrooms are browned.

Stir in the green beans and brussel sprouts, and cook for about 5 minutes until the vegetables become tender.

Stir in the tomatoes, and cook for 2 minutes or until the tomatoes start to break down.

Season to taste with salt and black pepper. Arrange the vegetables to cover the pan with an even layer.

Meanwhile in a mixing bowl, add the eggs, milk, cheese, basil, garlic powder, hot sauce if using, salt and black pepper.

Whisk until well blended.

Once the vegetable mixture is cooked, reduce the heat to medium or medium low.

Pour the egg mixture into the pan. Cover and cook for about 10 minutes.

Preheat the broiler at the last a few minutes of the cooking.

Broil the frittata in the oven for another 3 to 5 minutes until the frittata is puffed, and top is dry and becomes golden.

Remove the pan from the oven with a kitchen towel and let it cool for a few minutes.

Transfer the frittata onto a serving plate, cut into wedges and serve warm.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 386g (13.6 oz)
Amount per Serving
Calories 45066% of calories from fat
 % Daily Value *
Total Fat 33g 51%
Saturated Fat 11g 56%
Trans Fat 0g
Cholesterol 454mg 151%
Sodium 439mg 18%
Total Carbohydrate 6g 6%
Dietary Fiber 5g 19%
Sugars g
Protein 49g
Vitamin A 46% Vitamin C 75%
Calcium 35% Iron 20%
* based on a 2,000 calorie diet How is this calculated?

 

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