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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

Course: Breakfast, Lunch, Main Course
Time: Max 30 min
Type: Higher Calories
Prep Time: 8 minutes
Cook Time: 20 minutes
Total Time: 28 minutes
Servings: 2
Calories: 565kcal
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US Customary - Metric

Equipment

Ingredients

  • 7 oz (200 g) 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 (60 g) low fat cream cheese
  • ½ tsp black pepper (fresh)
  • 2 oz (56 g) spinach (fresh or frozen, can be replaced for other leaves like kale or arugula)
  • 2 oz (56 g) low fat feta cheese (crumbled, divided)
  • ¼ cup (6 g) fresh herbs of choice (packed)
  • 4 slices wholegrain bread

Instructions

  • Prepare mixed chopped veggies.
  • 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.
  • 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.
  • Put the same pan over low heat. Add the egg mixture.
    The egg mixture is cooking on the pan. There is a small bowl with herbs on the left and a bowl of crumbled fet and black pepper on teh right | Hurry The Food Up
  • 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.
    A piece of Veggie Frittata is laid on the plate. There is a plate of frittata to the right | Hurry The Food Up

Video

Nutrition

Calories: 565kcal | Carbohydrates: 45g | Protein: 36g | Fat: 24g | Saturated Fat: 10g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 9g | Trans Fat: 0.1g | Cholesterol: 522mg | Sodium: 2327mg | Potassium: 813mg | Fiber: 8g | Sugar: 6g | Vitamin A: 9212IU | Vitamin C: 28mg | Calcium: 276mg | Iron: 6mg