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Garden Frittata

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Garden Frittata
En Español

Fivestar Rating
(165 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 25 minutes

This frittata with its blend of colorful vegetables and fresh eggs makes a deliciously nutritious single-dish meal for breakfast, brunch, or supper.

Ingredients

  • 4 large eggs
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 2 medium unpeeled red potatoes
  • 1/2 tablespoon olive oil
  • 4 cups Italian kale, or other kale variety
  • 1/4 cup chopped onion
  • 1/2 red bell pepper (chopped)

Directions

1. Beat eggs, pepper, and salt in large bowl, set aside.

2. Microwave potatoes until slightly soft, but not completely cooked, then cube. (Alternate method without microwave: cube potatoes and boil 5 minutes until slightly soft, drain)

3. Chop remaining vegetables while potatoes cool. Mix vegetables together.

4. Heat oil in a 10-inch non -stick skillet. Sauté vegetables for 5-8 minutes; add to eggs and mix well.

5. Pour egg-vegetable mixture into the same skillet. Cook over low to medium heat until eggs are almost set, about 8-10 minutes.

6. Cover and let sit until eggs are completely set, about 5 minutes. Egg dishes should be cooked to 160ºF.

 

Notes

Serving Suggestions: Serve with 8-oz glass of fat-free (skim) milk and 1/2 sliced orange.

Source: Produce For Better Health Foundation

Nutrition Information

Nutrients Amount
Total Calories 180
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 185 mg
Sodium 240 mg
Carbohydrates 22 g
Dietary Fiber 3 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 9 g
Vitamin D 1 mcg
Calcium 80 mg
Iron 3 mg
Potassium 900 mg
N/A - data is not available
Nutrients Amount
Total Calories 180
Total Fat 7 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 2 mg
Omega 3 - DHA 19 mg
Cholesterol 185 mg
Carbohydrates 22 g
Dietary Fiber 3 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 9 g
Minerals
Calcium 80 mg
Potassium 900 mg
Sodium 240 mg
Copper 1179 mg
Iron 3 mg
Magnesium 65 mg
Phosphorus 226 mg
Selenium 17 mcg
Zinc 1 mg
Vitamins
Vitamin A 434 mcg RAE
Vitamin B6 1 mg
Vitamin B12 1 mcg
Vitamin C 126 mg
Vitamin D 1 mcg
Vitamin E 2 mg
Vitamin K 477 mcg
Folate 72 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 140 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/4 cups
Protein Foods
1 ounce