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.
- 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.
- Preheat oven to 350˚F (180˚F).
- 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.
- 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.
- Pour mixture into dish. Arrange the sweet and red potato slices on top, alternating or in a decorative pattern, and sprinkle with Parmesan cheese.
- 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.