Savory Red Bell Pepper and Couscous Frittata
This delicious and hearty frittata features vibrant red bell peppers, flavorful garlic, and nutty couscous, all set in a comforting egg base. Perfect for a nutritious breakfast or brunch, this dish is not only visually appealing but also rich in protein and healthy ingredients. Feel free to customize with your favorite vegetables or cheese varieties to make it your own. Ideal for using up leftover couscous, this frittata is both satisfying and simple to prepare, making it a great choice for busy mornings or leisurely weekends.
4
Servings
95
Calories
12
Ingredients
Ingredients
water
1/2 cup (For cooking couscous)
uncooked couscous
1/3 cup
water
1 tablespoon (For egg mixture)
salt
3/4 teaspoon
black pepper
1/4 teaspoon
egg whites
4 large
eggs
3 large
cooking spray
(For greasing the skillet)
red bell peppers
2 cups (Cut into strips)
onion
1 cup (Thinly sliced vertically)
garlic cloves
2 (Minced)
shredded manchego cheese or Monterey Jack cheese
1.5 ounces
Instructions
1
Preheat your oven to 350°F (175°C).
2
In a small saucepan, bring 1/2 cup of water to a boil. Gradually stir in the uncooked couscous. Once combined, remove from heat, cover the pan, and let it stand for about 5 minutes. After resting, fluff the couscous with a fork and set aside.
3
In a medium mixing bowl, whisk together 1 tablespoon of water, salt, black pepper, egg whites, and whole eggs until well combined.
4
Heat a 10-inch ovenproof nonstick skillet over medium-high heat and coat it with cooking spray. Add the sliced red bell peppers, onion, and minced garlic to the skillet. Sauté these vegetables for around 5 minutes, or until they are softened and fragrant.
5
Carefully stir the prepared couscous into the sautéed vegetables, followed by pouring the egg mixture evenly over them. Cook on medium heat for about 5 minutes, or until the edges start to set but the center is still slightly runny.
6
Sprinkle the shredded manchego or Monterey Jack cheese evenly over the top. Transfer the skillet to the oven and bake for approximately 10 minutes, or until the frittata is fully set and cooked through.
7
Once baked, allow the frittata to cool for about 5 minutes before slicing and serving. Enjoy!
Nutrition Information
2.5g
Fat
11.25g
Carbs
7.5g
Protein
1g
Fiber
1.25g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is for a Savory Red Bell Pepper and Couscous Frittata.
How many servings does this recipe provide?
This recipe makes 4 servings.
How many calories are in one serving of this frittata?
There are 95 calories per serving.
Is this recipe suitable for vegetarians?
Yes, this is a vegetarian recipe.
What are the main ingredients for this frittata?
The main ingredients include red bell peppers, couscous, eggs, egg whites, onion, and garlic.
How much protein is in each serving?
Each serving contains 7.5g of protein.
What temperature should the oven be set to?
The oven should be preheated to 350°F (175°C).
How do I prepare the couscous for this dish?
Bring 1/2 cup of water to a boil, stir in 1/3 cup of uncooked couscous, remove from heat, cover for 5 minutes, then fluff with a fork.
What size skillet should be used?
A 10-inch ovenproof nonstick skillet is recommended.
How long do I sauté the vegetables?
Sauté the red bell peppers, onion, and garlic for about 5 minutes until softened.
What types of cheese can I use?
You can use shredded Manchego cheese or Monterey Jack cheese.
How long does the frittata need to bake in the oven?
It should bake for approximately 10 minutes.
How many eggs and egg whites are required?
The recipe calls for 3 large whole eggs and 4 large egg whites.
What is the total carbohydrate content per serving?
Each serving has 11.25g of carbohydrates.
Is there any fiber in this dish?
Yes, there is 1g of fiber per serving.
How much fat is in one serving?
There is 2.5g of fat per serving.
How much red bell pepper is needed?
The recipe requires 2 cups of red bell peppers cut into strips.
What is the recommended prep for the onion?
The onion should be 1 cup, thinly sliced vertically.
How much garlic should I add?
Add 2 minced garlic cloves.
How much salt is used in the recipe?
The recipe uses 3/4 teaspoon of salt.
What is the sugar content per serving?
There is 1.25g of sugar per serving.
Can I use leftover couscous for this recipe?
Yes, this dish is ideal for using up leftover couscous.
How long should the frittata cool before slicing?
Let the frittata cool for about 5 minutes before slicing and serving.
When should I add the cheese?
Sprinkle the cheese over the top after the egg mixture has partially set on the stove, just before transferring to the oven.
How much cheese is required?
You need 1.5 ounces of shredded cheese.
What should I use to prevent the frittata from sticking?
Coat the skillet with cooking spray before adding the vegetables.
Is this a good meal for brunch?
Yes, it is described as perfect for a nutritious breakfast or brunch.
How long does the egg mixture cook on the stove?
Cook on medium heat for about 5 minutes until the edges set.
What spices are used to season the eggs?
The eggs are seasoned with salt and 1/4 teaspoon of black pepper.
How much water is added to the egg mixture?
1 tablespoon of water is whisked into the eggs.