Frittata is an egg based dish that originated in Italy, combining meats, chesses and veggies into a lovely breakfast item. Although egg whites are a low calorie, cholesterol free food, the overall health benefits between consuming the whole egg vs egg whites alone may not be significant. Click here for more information from the American Egg Board.
What I enjoy most about a good Frittata is that the ingredient list can be completely customizable. Look in your refrigerator and add as little or as many veggies you would like; peppers, onion, mushrooms, tomatoes happen to be a few of my favorite. Making the selection more colorful will provide antioxidants needed to keep your Heart ♥ healthy.
Heart Healthy Facts:
February is American Heart Month and more than ever special emphasis is placed on Healthy Living. There are so many diseases related to and affecting overall Cardiovascular Health such as High Blood Pressure, Strokes and Diabetes. According to the American Heart Association, about every 40 seconds someone in the United States experiences a Heart Attack. If you or someone you know has questions about Heart Disease, please contact a medical professional immediately.
Heart Healthy Tips:
- Limit Sodium Intake to <2,300mg (milligrams) daily
- Read Food Labels for “No Added Salt” items
- Select Fresh, Frozen or Canned Foods without Added Salt when available
- Choose “Plant Based” products such as Olive oil, Safflower Oil or Canola oil when cooking
- Fill your Plate with the Colorful Fruits & Veggies that provide an array of nutrients
Ingredients
Instructions
- Preheat oven to 350 degrees.
- Spray a Large Casserole dish with cooking spray and set aside.
- In a large skillet, heat canola oil on medium-high heat. Add your chopped vegetables and sauté until translucent in color, about 3-4 minutes. Season your vegetables generously, taste and adjust seasoning as needed as this is your only time to season the egg dish.
- Transfer the cooked vegetable mixture to the baking dish, add 1/2 of the shredded cheese and pour the liquid egg whites on top. Sprinkle the remaining cheese and place in the oven.
- Bake on 350 degrees for 12-15 minutes until the frittata pulls away slightly from the sides of the baking dish.
- Let cool about 5 minutes before slicing and serving. Garnish with chopped green onions and enjoy.
- Left over frittata can refrigerated in an air tight container for up to 4 days.
Notes
| Nutrition Facts | |
|---|---|
| Servings: 6 | |
| Amount per serving | |
| Calories | 105 |
| % Daily Value* | |
| Total Fat 5.7g | 7% |
| Saturated Fat 2.2g | 11% |
| Cholesterol 10mg | 3% |
| Sodium 333mg | 14% |
| Total Carbohydrate 2.3g | 1% |
| Dietary Fiber 0.5g | 2% |
| Total Sugars 1.4g | |
| Protein 11.1g | |
| Vitamin D 22mcg | 111% |
| Calcium 79mg | 6% |
| Iron 0mg | 3% |
| Potassium 203mg | 4% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |