I think I mentioned, quite a few times, that our family eats a lot of eggs. They are just so easy. Add some vegetables to the mix and a piece of whole grain toast (or, for me, skip the toast and just add some light cheese. Bam, three food groups right there!) and you’ve got a balanced meal.
The best egg dish (or any dish) is one that involves minimal dishes. Egg frittatas are one of those dishes.
I enjoy watching the egg cook for the outside in. The aromas start to penetrate my senses and then I know it’s time to pop it in the oven to finish cooking.
Of course, I also had a recipe to let me know when to put it in the oven. Yes, recipes are helpful. So, here you go.
Squash, Brussel Sprouts and Parmesan Frittata
Ingredients
- 5 large whole eggs
- ½ cup egg whites (about 4 large eggs)
- ½ tsp. sea salt, divided
- ⅛ tsp fresh ground black pepper
- 1½ tsp. olive oil
- 4 oz. Brussels sprouts, trimmed and quartered **
- 2½ oz. button mushrooms, thinly sliced **
- 1 cup cubed zucchini squash (1/4 inch cubes)
- 1 sprig fresh rosemary, leaves minced
- 1 oz. goat cheese, crumbled
- 2 tsp. fresh grated Parmesan cheese
Instructions
- Preheat oven to 375
- In a medium bowl, whisk eggs, egg whites, ¼ tsp. salt and pepper, set aside.
- In a 10-inch nonstick ovenproof skillet, heat oil on medium. Add Brussels sprouts, mushrooms, squash, rosemary and remaining ¼ tsp. salt. Salute, stirring often, until mushrooms and squash are tender and sprouts are almost cooked through, about 4 minutes. Arrange vegetables in an even layer in skillet.
- Pour egg mixture over top and gently shake pan to distribute evenly. Sprinkle with goat cheese and Parmesan and cook undisturbed until edges set, about 3 minutes. Transfer to oven and cook until eggs are completely cooked through and cheese melts, 10 to 12 minutes. Let rest for 5 minutes. To serve, carefully invert to a plate.
Notes
** If you are following a low FODMAPs diet:
Nutrition Information
Serving size: ¼th fritatta Calories: 170 Fat: 8 g Carbohydrates: 9 g Protein: 15 g
A few weeks ago, right after I made this egg dish for the first time, Nick came in from the garden with three more squash, two red peppers and some tomatoes. He said (and I quote); “You should just make fritatta all the time! Here are some more vegetables!”…… So, he liked it. And, of course, I took his advice and made another one. This time I used bell pepper, squash and tomato. You can basically take this recipe and sub any cheese and/or any vegetables, and have a delicious and simple frittata for dinner or breakfast (or lunch, or snack, or whatever). And, babies like it too (ok, fine, Paige isn’t a baby anymore, she’s a … toddler??).
Enjoy!
