Onion & Red Pepper Frittata
A frittata is basically a crustless quiche, and one of the best things about making it, is that you cook the filling and the frittata in the same pan – less washing up! Frittatas are very versatile, they can be eaten for breakfast, lunch or dinner if paired with a salad. Cut into small squares, they can be served as an appetizer as well.
Lower Calorie Onion, Red Pepper and Zucchini Frittata
Ingredients
- 1 white onion, thinly sliced rings
- 1 medium red pepper, diced
- 1 1/2 cups zucchini, diced into matchsticks
- 4 large eggs
- 4 large egg whites
- 1/4 cup parmesan cheese, grated
- 2 tsp olive oil
- salt and fresh pepper
A huge advantage to frittatas is that you can use up leftover ingredients that might be in your fridge.
Use this recipe as a general guide, you can change the cheeses, veggies, add meats, basically whatever takes your fancy!
Method
- Preheat oven to 400°.
- Over medium-low heat, heat oil in a 10-inch skillet.
- Stir in onion and cook until slightly brown, about 10 minutes.
- Add peppers and cook 5 more minutes, then add zucchini.
- Season with salt and pepper and cook 3 more minutes stirring occasionally.
- In a medium bowl whisk eggs, egg whites, parmesan, salt and pepper.
- Add eggs to the skillet making sure eggs cover all the vegetables.
- When the edges begin to set (about 2 minutes) move skillet to oven.
- Cook about 10-15 minutes, or until frittata is completely cooked.
- Serve warm, cut into 4 pieces.
Serves 4 – Serving Size: 1/4th – Nutrition Per Serving
Calories: 158, Fat: 9g, Protein: 15g, Carbohydrate: 6g, Fibre: 2g, Sugar: 1g