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Broccoli Frittata Cooked
With Red Pepper


This broccoli frittata recipe is one of our family’s favorites. We like it for breakfast or lunch and it is always satisfying.

A frittata is simply a flat omelet, in other words you do not have to fold it like you would an omelet. It got its origin in Italy.

Frittatas are made by mixing beaten eggs with a variety of ingredients such as vegetables, meat and cheese.

The mixture is cooked over a low to medium heat without stirring.

To finish cooking a frittata, it can be flipped over or put in the oven until the top is set or even run under the broiler.

This delicious broccoli frittata features red bell peppers and cauliflower to make it a heartier dish. You can add different meats or more vegetables to your liking.

I am sure you will keep this recipe on your favorite list and enjoy it for many years to come.



Prep Time: 8 minutes

Cook Time: 20 minutes

Yield: 4 servings

Ingredients:

2 cups broccoli florets (1 inch pieces)

1 cup cauliflower florets (3/4 inch pieces)

1 cup diced onion

1 tablespoon olive oil

1 cup thinly sliced red bell pepper strips

5 large eggs beaten

½ teaspoon salt, divided

¼ teaspoon fresh thyme leaves

1/8 ground red pepper

½ cup shredded reduced fat cheddar cheese


Directions:

Preheat oven to 350 degrees

1. Bring ½ cup of water to a boil in a medium skillet over medium-high heat. Add broccoli and cauliflower. Cover and boil for 2 minutes or just until crisp/tender. Drain well in a colander.

2. Dry skillet and reduce heat to medium, add oil and heat.

3. Add onion and bell pepper and cook for 3 minutes or until onion is translucent, stirring frequently.

4. Combine eggs, ¼ teaspoon salt, thyme, cheese, and ground red pepper in a medium bowl. Stir until well blended.

5. In skillet combine broccoli, cauliflower and onion mixture and stir gently. Pour egg mixture evenly over all. Reduce the heat to 300 degrees.

6. Remove skillet from the heat and bake in the oven for 15 minutes at 300 degrees or until the frittata is set.

Tips:  Do not overcook peppers as their color will start to fade

You must use an oven proof skillet for this recipe

You can replace thyme with ¼ teaspoon dried oregano

You can spice it up by replacing the ground red pepper with cayenne pepper or red pepper flakes

You can replace the cheddar cheese with white cheddar cheese with jalapenos


Amount per serving:

                                                             % Daily Value*

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Calories:                                                                 199
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Calories from Fat:                                                    112
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Total Fat: 12 grams (g)                                            19%
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Saturated Fat: 2 grams (g)                                     10%  -----------------------------------------------------------------
Polyunsaturated Fat: 0.315 gram (g)
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Monounsaturated Fat: 0.253 gram (g)
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Cholesterol: 278.8 milligrams (mg)                         100%
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Sodium: 775 milligrams (mg)                                  32%
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Potassium: 139 milligrams (mg)                                 4%
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Total Carbohydrates:  10.55 grams (g)                       4%
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Fiber: 0.013 gram (g)                                               0%
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Sugars: 4.878 grams (g)                         
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Protein: 13.13 grams (g)                                         26%
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Vitamin A:                                                              19%
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Vitamin C:                                                              49%
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Calcium:                                                                14%

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Iron:                                                                       1%

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*Note: Percent Daily Values (DV) are based on a 2000 calorie intake for adult and children 4 years and older. Your daily values may be higher or lower depending on your calorie needs.

Daily Value:

                                Calories        2,000            2,500
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Total Fat                    Less than     65g               80g
 
 Sat Fat                     Less than     20g               25g

Cholesterol                 Less than    300mg           300mg

Sodium                      Less than    2,400mg        2,400mg

Total Carbohydrate                       300g              375mg

 Dietary Fiber                               25g                30g



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