Mediterranean Veggie Frittata
Eggs are a beloved staple around the globe, transitioning effortlessly from breakfast to brunch, lunch, or dinner. This frittata combines the vibrant flavors of artichokes and roasted red peppers with the comforting heartiness of potatoes to create a dish that’s savory, satisfying, and perfect for any time of the day. Whether you're serving it at a weekend brunch or looking for a quick and nutritious dinner option, this Mediterranean Veggie Frittata is both delicious and low in points, making it an ideal choice for anyone on a Weight Watchers plan.
N/A
Servings
98
Calories
13
Ingredients
Ingredients
olive oil flavored cooking spray
as needed (for coating the skillet)
onion
1 medium (peeled and chopped)
garlic clove
1 small (minced)
potato
1 medium (cooked, peeled, and sliced 1/4-inch thick)
artichoke hearts
6 ounces (canned without oil, about 1 cup, coarsely chopped)
roasted red pepper
1 cup (coarsely chopped)
dried oregano
3/4 teaspoon
salt
1/4 teaspoon
black pepper
1/2 teaspoon (freshly ground is best)
egg whites
6 large
eggs
2 large
crushed red pepper flakes
1/2 teaspoon
parmesan cheese
1/2 cup (graated (asiago cheese can also be used))
Instructions
1
Preheat your broiler to high.
2
Lightly coat a 10-inch nonstick, ovenproof skillet with olive oil flavored cooking spray and heat over medium.
3
Add the chopped onion and sauté for 1-2 minutes until slightly translucent. Stir in the minced garlic and cook for an additional 30 seconds until fragrant.
4
Add the sliced cooked potatoes, coarsely chopped artichoke hearts, and roasted red peppers to the skillet. Sauté for another 2-3 minutes, stirring occasionally to ensure even cooking.
5
In a mixing bowl, whisk together the egg whites, eggs, crushed red pepper flakes, oregano, salt, and black pepper until well combined.
6
Pour the egg mixture over the sautéed vegetables in the skillet. Using a spatula, gently lift the edges of the frittata to allow any uncooked egg to flow underneath. Cook over medium heat until the edges begin to set and the center is still slightly runny, about 5-7 minutes.
7
Sprinkle the grated cheese over the top of the frittata. Transfer the skillet to the broiler, positioning it about 3-4 inches from the heat source. Broil for 1-2 minutes, or until the cheese is melted and bubbly.
8
Remove from the oven, let cool for a minute, then cut the frittata into 4 wedges. Serve hot or at room temperature, perfect for any meal of the day.
Nutrition Information
3.75g
Fat
8.75g
Carbs
8.75g
Protein
2g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is a Mediterranean Veggie Frittata?
It is a savory egg dish that combines artichokes, roasted red peppers, and potatoes, making it suitable for breakfast, brunch, lunch, or dinner.
How many calories are in one serving of this frittata?
Each serving contains 98 calories.
Is this recipe suitable for those on a Weight Watchers plan?
Yes, it is specifically noted as being low in points and ideal for anyone on a Weight Watchers plan.
What type of skillet is recommended for this recipe?
A 10-inch nonstick, ovenproof skillet is recommended.
How should I prepare the skillet before cooking?
Lightly coat the skillet with olive oil flavored cooking spray and heat it over medium heat.
How long should I sauté the onions?
Sauté the chopped onions for 1-2 minutes until they are slightly translucent.
When should the garlic be added to the dish?
Add the minced garlic after the onions have sautéed, and cook for an additional 30 seconds until fragrant.
How should the potatoes be prepared for the frittata?
The potatoes should be cooked, peeled, and sliced 1/4-inch thick before being added to the skillet.
What kind of artichoke hearts are used in this recipe?
The recipe calls for 6 ounces of canned artichoke hearts without oil, coarsely chopped.
What is the ratio of eggs to egg whites in this dish?
The recipe uses 6 large egg whites and 2 large eggs.
Which spices are used to season the egg mixture?
The mixture is seasoned with dried oregano, salt, black pepper, and crushed red pepper flakes.
What is the correct way to cook the eggs in the skillet?
Pour the egg mixture over the vegetables and use a spatula to gently lift the edges, allowing uncooked egg to flow underneath.
How long does the frittata need to cook on the stovetop?
It should cook over medium heat for about 5-7 minutes until the edges set and the center is still slightly runny.
What cheese is recommended for the topping?
The recipe suggests using 1/2 cup of grated parmesan cheese or asiago cheese.
How do I finish the frittata in the oven?
Transfer the skillet to a broiler positioned 3-4 inches from the heat source and broil for 1-2 minutes.
How many wedges should the frittata be cut into?
The frittata should be cut into 4 wedges.
Can this frittata be served at room temperature?
Yes, it can be served either hot or at room temperature.
What is the fat content per serving?
There are 3.75g of fat per serving.
How many carbohydrates are in each serving?
Each serving contains 8.75g of carbohydrates.
How much protein does this frittata provide?
Each serving provides 8.75g of protein.
What is the fiber content of this dish?
This recipe provides 2g of fiber per serving.
Is this Mediterranean Veggie Frittata vegetarian?
Yes, it is tagged as a vegetarian recipe.
What broiler setting should be used?
The broiler should be set to high.
How much roasted red pepper is required?
The recipe requires 1 cup of coarsely chopped roasted red pepper.
What size garlic clove should be used?
One small minced garlic clove is needed.
How long should the frittata cool before serving?
Let the frittata cool for about one minute after removing it from the oven.
How many total ingredients are used in this recipe?
There are 13 total ingredients listed for this recipe.
What is the texture of the black pepper used?
The recipe notes that freshly ground black pepper is best.
Are the red pepper flakes optional?
They are included in the standard recipe to add flavor and a bit of heat.
What category of food does this recipe fall under?
It is categorized as a healthy, Mediterranean-style egg dish suitable for breakfast or brunch.