Veggie Frittata

A Frittata is Quick and Easy to Make for Any Meal: Breakfast, Lunch OR Dinner!

I am always looking for ways to increase vegetables! A frittata is a great way to add veggies to your eggs. You can make a single serving or multiple servings at one time. The eggs give you protein, and the veggies give you lots of vitamins and minerals. The frittata itself has only about 5 gm carb. Important to know if you have diabetes and are taking insulin. Add whole grain toast or sweet potato to get some high fiber carbs that will be easier on your blood glucose than white toast or potatoes.

Ingredients:

• 2-3 teaspoons olive oil or other liquid oil per person OR cooking spray (like Pam)
• 2 eggs per person
• 1 tablespoon water per person
• 1-2 cups finely chopped veggies per person. Mix and match veggies
  • spinach or other greens
  • mushrooms
  • broccoli
  • onion
  • bell peppers
  • fresh tomatoes
  • sun dried tomatoes (juliene cut)—if using the type packed in oil, no need for additional oil
• Optional: 2-3 tablespoons cheese per person
• Salt and pepper to taste
• Optional: garlic powder, onion powder, chili powder, cumin, curry powder, fresh basil, cilantro (whatever seasonings sound good to you!)

Directions:

• Saute vegetables with oil or sun dried tomatoes packed in oil in a heavy frying pan

• Whip eggs with a little water and pour over suateed veggies

•  Sprinkle with cheese, if you are adding it. Allow to set on stove for a few seconds and then place in the oven with broiler on. Cook for 2-4 minutes for a single serving, until eggs are cooked through and slightly browned. If making for several people, you can put veggies in a large baking pan, add whipped eggs and bake at 425 degrees F for anywhere from 5 to 20 minutes or until eggs are cooked through (When making for 8 people, using 8 cups veggies and 16 eggs, it takes about 20 minutes to cook through).

• Use a spatula to loosen fritatta and slide onto plate. Serve with toast, potatoes or sweet potato for a complete meal. If making in a baking pan, cut into large squares or rectangles.

I frequently make this with pre-washed spinach or other greens and sun dried tomatoes—no chopping necessary, so it only takes about 10 minutes from start to finish. This makes a very fast, nutritious dinner for the whole family—total time for 4-10 servings is 15-25 minutes. Using stong flavors, like seasonings above, or Sun Dried Tomatoes gives the frittata plenty of flavor without adding cheese (helpful if you are trying to keep your saturated fat intake down!)