Simple Veg Frittata
I find having a frittata is the easiest way to use up all the vegetables leftover in your fridge at the end of the week, you know the ones which are left over & starting to look a little sad. It’s also my go-to dish when I need to go a food shop & don’t know what to make because we almost always have the staples to throw together a frittata in the fridge. Plus, they’re super healthy for you, loaded with veg, protein & good fats!
Why it’s good for you
Eggs are nutritional powerhouses! It used to be thought you had to watch how many eggs you eat, however research has shown this is not the case unless you have diabetes, high cholesterol or heart disease, in which case you need to limit it to only 7 eggs per week (this is only 2 per person), otherwise go for it. This question comes up all the time in clinic so I repeat, you can eat as many eggs as you like!
My fave thing about a frittata is that you can have it for breakfast, lunch or dinner…..or even a smaller serve as a snack!
For women you are trying for a baby or already pregnant eggs are a fantastic source of choline, a nutrient important for babies growth & development. It can be a tricky nutrient to get from our food & currently, not many prenatal supplements have choline in them so it’s an easy way to get them in the diet (plus the eggs are cooked through-a nice variation from hard boiled or scrambled!).
I also recommend choosing free range eggs, these days they only cost slightly more but the nutritional benefits are worth it, they are higher in omega-3 fats, which help reduce any inflammation in the body.
Notes
I didn’t add any salt, because in this recipe I added 2 different types of cheese so naturally there is enough salt for seasoning in there.
You can use whatever vegetables you have in your fridge or in season, it doesn’t have to be the ones I have used. Use what you have on hand to reduce food waste.
Normally I love added herbs-basil tastes amazing in frittatas! However, this time I am adding left over relish in the fridge (remember using whats accessible to us at the time :))
I stick to a general rule of 2 eggs per person, so if you’re making this for more than 2 people, adjust accordingly (eg. 3 people, use 6 eggs).
Once you pour the egg mixture in, don’t touch it, let it do it’s magic & set naturally, otherwise you may end up with scrambled eggs!
If you make this Simple Vegetable Frittata, be sure to leave a comment and/or give this recipe a rating! I love to hear from you and always respond. And, of course, don’t forget to tag me in your photos on instagram, seeing a photo of the recipes you have made is my fave & inspires me to make more!
Frittata
Ingredients
- 2 cloves Garlic
- 1/2 cup Cherry Tomatoes
- 5 Asparagus stalks
- 1/2 cup Mushrooms
- 4 Eggs
- 2 Tablespoons Milk/Milk Alternative
- 20g Parmesan
- 50g Feta
- Pepper
Instructions
- Preheat oven to 200C/400F
- Prep your vegetables, dice or mince garlic, cut tomatoes & asparagus in half, slice the mushrooms
- Heat a drizzle of Extra Virgin Olive Oil in a fry pan, add your vegetables & sauce until just cooked (they will continue cooking in the oven)
- While vegetables are cooking, whisk together eggs, milk & pepper
- Add egg mixture to the frypan, top with crumbed feta & shaved/grated parmesan and bake for 15 mins until eggs are set & it's golden on top
- Serve topped with rocket & relish or herbs and enjoy!
Nutrition Per Serve
Calories
286Fat (grams)
17.7Sat. Fat (grams)
7.2Carbs (grams)
3.9Fiber (grams)
4.6Sugar (grams)
3.9Protein (grams)
24.6Sodium (milligrams)
620Nutrition is per serve
