A plate of frittata sits on a white towel. There is a plate with a piece of frittata and a small bowl of herbs on the sides of it | Hurry The Food Up

HP – Easy Vegetable Frittata

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This simple vegetable frittata is full of veggie goodness and packed with protein. Give it a go, we dare you!

Prep Time:8

Cook Time:20

Total Time:28

Servings:2

Calories:565kcal

Author: Abril Macías

Equipment

Ingredients

7 oz mixed veggies, chopped (fresh or frozen like tomatoes, carrots, peas, asparagus, eggplant, zucchini, the list goes on, use what you have)
2 tsp olive oil
1 ¼ tsp salt (divided)
6 eggs
¼ cup low fat cream cheese
½ tsp black pepper (fresh)
2 oz spinach (fresh or frozen, can be replaced for other leaves like kale or arugula)
2 oz low fat feta cheese (crumbled, divided)
¼ cup fresh herbs of choice (packed)
4 slices wholegrain bread

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Instructions

Prepare mixed chopped veggies.
7 oz mixed veggies, chopped
In a medium non-stick pan (it’s important that it is non-stick), heat the olive oil. Add the chopped veggies and ½ tsp of salt. Sautée over medium heat, mixing, until they look slightly golden all over.
2 tsp olive oil, 1 ¼ tsp salt
With a hand blender in a bowl blend 6 eggs, cream cheese, black pepper, remaining ¾ tsp of salt and the roasted veggies until veggies are mostly processed into small pieces and the eggs and cheese incorporated. Then, by hand fold in half the crumbled feta and the spinach.
6 eggs, ¼ cup low fat cream cheese, ½ tsp black pepper, 2 oz low fat feta cheese, 2 oz spinach
Put the same pan over low heat. Add the egg mixture.
Turn the heat back to medium and begin mixing the eggs quickly with chopsticks or a small spatula while they cook.
Once the base of the eggs begins to set, stop the mixing and press the curds in the middle of the skillet. Then, lift the flat surface on the bottom and let the raw liquid eggs move to the outside and the bottom. Do this a couple of times until you don’t have a pool of completely liquid egg on the surface.
Once the eggs are almost completely cooked and we have a jammy and jiggly surface with no liquid egg and a cooked base, we will flip the frittata to finalise the cooking. To do this take a plate bigger than the circumference of the pan. Place the plate face-down on top of the pan and flip both, so that the frittata falls onto the plate. When you remove the pan, you will see the browned underside of the frittata.
Slide the frittata back into the pan and cook for 2-3 more minutes or until when you check the bottom you have a dry base. However, do not over cook more than that to avoid dryness.
Serve frittata. You can place a plate on top of the pan and flip like the first time to take it out, slide it into a platter or serve it inside the same pan. Slice and top with the fresh herbs and remaining crumbled feta. Eat with a side of bread.
¼ cup fresh herbs of choice, 4 slices wholegrain bread

Nutrition

Nutrition Facts

HP – Easy Vegetable Frittata

Amount per Serving

Calories

565

% Daily Value*

Fat

Saturated Fat

Trans Fat

0.1

Polyunsaturated Fat

Monounsaturated Fat

Cholesterol

522

174

Sodium

2327

101

Potassium

813

Carbohydrates

Fiber

Sugar

Protein

Vitamin A

9212

184

Vitamin C

Calcium

276

Iron

* Percent Daily Values are based on a 2000 calorie diet.

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