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Fun frittata

A frittata is an Italian word for a flat, open-faced omelet. It is extremely versatile and can be enjoyed hot, warm or at room temperature.

6 servings / 1 hr 10 min

Prep 15 min / Cook 55 min

There is nothing in the kitchen as versatile as eggs. They can be used for preparing everything from a simple breakfast to a hearty supper. Adding roasted vegetables makes this frittata is a bonanza of nutrients.

Ingredients
  • 4 tsp (20 mL) olive oil
  • 1 onion, diced
  • 1 sweet potato, unpeeled, washed, thinly sliced
  • 1 red potato, unpeeled, washed, thinly sliced
  • 2 1/3 cups (575 mL) butternut squash, diced
  • 2 1/3 cups (575 mL) mushrooms, sliced
  • 1 red pepper, diced
  • 6 eggs
  • 1/2 cup (125 mL) skim milk
  • 1 cup (250 mL) grated part-skim mozzarella cheese
  • 1 tsp (5 mL) salt*
  • 1/3 cup (80 mL) chopped Italian parsley
  • 1 tbsp (15 mL) grated Parmesan cheese

Option: Use frozen or pre-cut vegetables. Frozen vegetables are as nutritious as fresh produce because they are usually flash-frozen at harvest time.

Directions
  1. Preheat oven to 350˚F (180˚F).
  2. Heat 2 tsp (10 mL) olive oil in a skillet and sauté onions until lightly browned. Add mushrooms and squash and cook on medium heat until soft, approximately 10 minutes. Let vegetables cool slightly.
  3. Meanwhile, in a large mixing bowl, whisk eggs, milk and salt together. Stir in the cooked vegetables, peppers, parsley and grated mozzarella. Use remaining 2 tsp (10 mL) olive oil to coat a 8-inch (1.5-litre) baking dish.
  4. Pour mixture into dish. Arrange the sweet and red potato slices on top, alternating or in a decorative pattern, and sprinkle with Parmesan cheese.
  5. Bake for 30 minutes or just until eggs set. Frittata can be served in wedges with a salad on the side.
Nutritional info per serving (1 of 6)
  • Calories: 248
  • Protein: 15 g
  • Fat: 12 g
    Saturated fat: 5 g
    Cholesterol: 200 mg
  • Carbohydrate: 21 g
    Dietary fibre: 3 g
  • Sodium: 592 mg
  • Potassium: 587 mg

    Recipe developed by Deborah Hoffnung, PH Ec. ©Heart and Stroke Foundation 2006.