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Veggie Frittata

by IBD Medical on October 13, 2023
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Treat your palate to a nourishing and delectable experience with this straightforward recipe for a nutrient-rich frittata. Crafted to accommodate four servings, each portion not only delights the taste buds but also maintains a well-rounded nutritional profile. Packed with just 150 calories per serving, this frittata delivers a substantial 12g of protein, striking a harmonious balance between carbohydrates, healthy fats, and vital vitamins. Join us on a culinary adventure that harmonises the flavors of leftover cooked vegetables, the wholesome essence of eggs, and the optional addition of low-fat cheese and herbs.
  
Ingredients (4 servings):
    • Leftover cooked vegetables (e.g., bell peppers, onions, spinach, zucchini): about 1 cup (about 200g)
    • Eggs: 4 large eggs (about 200g)
    • Low-fat milk or unsweetened almond milk: about 1/4 cup (about 60g)
    • Olive oil: about 1 tablespoon (about 14g)
    • Salt and pepper to taste: about 1/4 teaspoon each (about 1.5g each)
    • Optional: low-fat cheese, herbs: about 2 tablespoons each (about 30g each)

    Instructions:

    • Preheat the oven to 375°F (190°C).

    • In a mixing bowl, whisk together the eggs and milk. Season with salt and pepper.

    • In an ovenproof skillet, heat olive oil over medium heat. Add the leftover vegetables and cook until heated through.

    • Pour the egg mixture over the vegetables and cook for a few minutes until the edges start to set.

    • Transfer the skillet to the oven and bake for 12-15 minutes, until the frittata is set and lightly browned on top.

    • Optionally, sprinkle with low-fat cheese and herbs during the last few minutes of baking.

    • Remove from the oven, let cool slightly, and serve.

    Nutrition Info:
    Calories: 150
    Protein: 12g
    Carbohydrates: 4g
    Dietary Fiber: 1g
    Sugars: 2g
    Total Fat: 10g
    Saturated Fat: 2g
    Cholesterol: 170mg
    Sodium: 200mg
    Please note that the nutrition information provided is approximate and may vary based on specific ingredients and portion sizes used. It's always a good idea to double-check the nutritional content of the specific brands and quantities you use.
     
     
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    *Disclaimer: This email and its recipes are produced for informational purposes only. This website is not intended to cure, prevent, diagnose or treat any disease. Content should not be considered a substitute for professional medical advice, expertise or treatment. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new health program or diet. The writer(s) and publisher(s) of this site are not responsible for adverse reactions, effects, or consequences resulting from the use of any suggestions or recipes herein or procedures undertaken hereafter. This nutritional information comes from online calculators. IBD Medical attempts to provide accurate nutritional information, figures like estimated nutritional information for recipes contained on this website, calories, fat, carbs, etc. are provided as a courtesy and are not guaranteed to be accurate. The reader is solely responsible for ensuring that any nutritional information obtained is accurate. IBD Medical is not responsible for adverse reactions, consequences or effects, resulting from the use of any recipes or suggestions herein, or procedures undertaken hereafter. This email is not intended as nutritional advice and readers of this website are ultimately responsible for all decisions pertaining to their health. Customers concerned with food allergies need to be aware of the particular ingredients that are used in recipes. 
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