November 16, 2020/Nutrition

4 Steps to a Healthy, Tasty Family-Friendly Frittata

They're super easy, and not just for breakfast anymore

frittata

Never whipped up a frittata? If you haven’t, you should! And you can any time of the day. Frittatas are a super-fast, minimal prep time meal loaded with healthy protein and veggies – and they’re so easy and inexpensive to make.

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Pediatric dietitian Diana Schnee, MS, RD, CSP, LD, explains how to make this one-dish wonder with healthy and flavorful variations the whole family will love.

Here’s how to have it on the table in 30 minutes flat.

Step 1 – Chop and sauté your vegetables

Grab your cast iron skillet (10-inch is a good bet) and heat up a drizzle of olive oil over medium heat. Preheat your oven to 350º. Then chop up and add any of the following to your skillet:

  • Fresh red onion.
  • Sliced baby bella mushrooms.
  • Chopped kale or spinach.
  • Drained roasted red peppers.
  • Cooked cauliflower or broccoli.
  • Fresh zucchini or squash.

Step 2 – Whisk the eggs, add the extras

Pour in 12 eggs, lightly whisked with 1/2 cup milk and seasoned with any of these for some extra flair:

  • Salt & freshly ground pepper.
  • Chopped dill.
  • Freshly chopped basil or oregano.
  • Dried or fresh thyme.
  • Chili flakes.
  • Minced parsley.

Step 3 – Top with paprika and cheese

Cook for two minutes over medium heat to let the bottom set. Next, before you slide it in a 350º oven, top with any of these final flavor boosters:

  • Sprinkle of smoked paprika.
  • Crumbled feta.
  • Shredded smoked Gouda.
  • Grated Parmigiano Reggiano.
  • Shredded sharp Cheddar.
  • Crumbled bleu cheese.

Step 4 – Cook, brown and slice

Cook for 20-25 minutes. Watch like a hawk during the final 5 minutes so you don’t overcook! Like browned cheese on top? Throw on your broiler for a burst for golden perfection. Let sit for 5 minutes before slicing into six wedges.

Dinner is served!

Pair with a crusty whole-grain baguette and a healthy crisp, green salad that’s dressed to perfection.

“Frittatas are one of the easiest ways you can get your veggies and protein,” Di Fabio says. “And when a recipe is this simple, it makes keeping your whole family on track health-wise pretty simple, too.”

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