Health & Food

Brussel Sprout and Parmesan Frittata

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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

  1. Preheat oven to 375
  2. In a medium bowl, whisk eggs, egg whites, ¼ tsp. salt and pepper, set aside.
  3. 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.
  4. 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!

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