One of the best ways I find to feel satisfied during the day, is to eat a bunch of vegetables. But what about protein? Add some feta cheese, eggs or just egg whites and you have a meal aka a “frittata”. What is a frittata you ask? Well, it’s an Italian egg dish like an omelette, which is finished in the oven. Unlike a traditional omelette, the ingredients are cooked within the egg mixture.
My friend, Janet, came from California to take care of me after having my brain tumor removed back in 2013. She made us all kinds of healthy and filling meals, including green smoothies. I felt so pampered and my stomach got much flatter, I mean it seriously did. I asked her to move in with us and become our cook full-time and even offered her money. Since she had a job, family and life in California she had to pass, unfortunately!
One morning Janet made this amazing egg frittata which really hit the spot. It’s a super simple recipe and can be made any way you like… add meat, change the vegetables or substitute the type of cheese. You’ll need a frying pan that can go in the oven. I hope you enjoy this tasty frittata as inspired by my sweet friend!
- 6 eggs
- Splash of milk
- 1/2 zucchini
- 1/2 yellow squash
- 1/4 onion, chopped
- 1/2 bell pepper, chopped
- 2 handfuls spinach
- 2 T chopped fresh basil
- 12 cherry or grape tomatoes
- 2 tsp oil (olive, avocado, grape seed or coconut)
- Feta cheese, crumbled (to taste)
- Parmesan cheese (optional)
Crack eggs into a bowl and add a splash of milk. Whisk until yolks, whites and milk are combined. Set aside.
Preheat oven to 350º; cut zucchini and yellow squash in half and then half again. Slice to make quarter pieces. Chop onion, bell pepper, spinach and basil. Halve the tomatoes. Set aside.
Add oil to pan and warm over medium heat. Beginning with the pepper and onion, sauté while stirring for 2 minutes. Add the squash and stir/sauté for another 3 minutes. Throw in the spinach, fresh basil and tomatoes. Continue to cook for another 2 minutes.
Once vegetables are soft, remove them and spray the pan with cooking spray (to ensure frittata won’t stick after baking). Put veggies back in and pour eggs over the top; combine gently.
Cook on medium heat for 5-7 minutes until eggs start to become firm around the edges. At this point, sprinkle with the feta cheese and more fresh basil (if you like).
Once the frittata becomes more firm around the edges, but is still soupy in the middle, place pan in the oven and bake 7-10 minutes or until the eggs puff up and become mostly firm. To get that last big of egg cooked in the middle, turn on the broiler until they are no longer soupy…be sure to watch closely as you don’t want to burn the top!
I like to sprinkle with fresh parmesan right after I take it out of the oven. Cut in wedges and serve with fresh tomatoes or toast and your favorite condiments (I like salsa or ketchup).
– For a lower fat option, use egg whites. I use 8 egg whites to get the volume of eggs needed for this recipe. Or you can do 1 egg and 7 whites for a nicer color!
– Substitute feta with grated swiss, mozzarella or cheddar cheese. Or choose another favorite.
– Serves 4 with only 1.5 eggs per serving. Now that’s not bad!
– Check out my Instagram highlights for a full tutorial on this recipe @familyfoodroots