Veggie-Packed Spring Frittata
Indulge in a delicious and nutritious Veggie-Packed Spring Frittata that is perfect for breakfast or brunch. This light and fluffy frittata combines vibrant seasonal vegetables like fresh asparagus, zucchini, and bell peppers with a hint of roasted red pepper for added flavor. Made with egg substitutes, this dish is low in calories, fat, and cholesterol while still delivering a full-bodied taste thanks to a blend of herbs and reduced-fat cheeses. It's an ideal choice for anyone looking to enjoy a healthy, satisfying meal without compromising on flavor. Serve it warm or at room temperature for a delightful start to your day!
N/A
Servings
30
Calories
13
Ingredients
Ingredients
Asparagus
12 ounces (Trimmed and cut into 1-inch pieces)
Bell Pepper
1 (Cut into strips)
Zucchini
1/2 (Halved lengthwise and sliced)
Onion
1/2 (Chopped)
Roasted Red Pepper
1/4 cup (Drained and chopped)
Reduced-Fat Mozzarella Cheese
1/3 cup (Shredded, divided)
Egg Substitute (Egg Beaters)
2 cups (N/A)
Nonfat Milk
1/2 cup (N/A)
Dried Dill
1 teaspoon (N/A)
Salt
3/4 teaspoon (N/A)
Pepper
1 teaspoon (N/A)
Flour
2 tablespoons (N/A)
Parmesan Cheese
3 tablespoons (Shredded)
Instructions
1
Preheat your oven to 350°F (175°C).
2
Spray a 2-quart baking dish (approximately 13x10 inches) with non-stick cooking spray.
3
In a large saucepan, bring 1 inch of water to a boil over high heat. Add the asparagus and onion, then cover and simmer for about 4-5 minutes or until the vegetables are tender. Drain well.
4
Stir in the chopped roasted red peppers, ensuring they are evenly distributed. Spread this vegetable mixture evenly in the prepared baking dish.
5
Sprinkle half of the reduced-fat mozzarella cheese over the top of the vegetables.
6
In a mixing bowl, whisk together the egg substitute, nonfat milk, dried dill, salt, and pepper until well combined. Gradually whisk in the flour until smooth.
7
Pour the egg mixture over the vegetable layer, ensuring it covers the veggies evenly.
8
Bake in the preheated oven for 35 minutes, or until the frittata is puffy and set in the center.
9
Remove from the oven and sprinkle the remaining mozzarella and all the parmesan cheese on top.
10
Let stand for about 10 minutes before slicing into squares and serving. Enjoy warm or at room temperature!
Nutrition Information
0.5g
Fat
3.5g
Carbs
2.75g
Protein
0mg
Cholesterol
Frequently Asked Questions
Frequently Asked Questions
What is the Veggie-Packed Spring Frittata?
It is a light and fluffy breakfast or brunch dish featuring seasonal vegetables like asparagus and zucchini, made healthy with egg substitutes and reduced-fat cheeses.
How many calories are in a serving of this frittata?
There are 30 calories per serving.
Is this frittata recipe vegetarian?
Yes, this recipe is vegetarian as it contains only vegetables, eggs, and cheese.
What oven temperature is required?
The oven should be preheated to 350°F (175°C).
What size baking dish should I use?
A 2-quart baking dish, approximately 13x10 inches, is recommended.
How do I prepare the asparagus?
Trim the asparagus and cut it into 1-inch pieces.
How long should the asparagus and onion be simmered?
They should simmer in 1 inch of water for about 4-5 minutes until tender.
What type of egg substitute is recommended?
The recipe suggests using 2 cups of an egg substitute like Egg Beaters.
How much fat is in this dish?
This recipe contains 0.5g of fat per serving.
How much protein does this frittata provide?
Each serving contains 2.75g of protein.
Is there any cholesterol in this recipe?
No, this recipe contains 0mg of cholesterol.
What herbs and spices are used for seasoning?
The dish is seasoned with 1 teaspoon of dried dill, 3/4 teaspoon of salt, and 1 teaspoon of pepper.
When do I add the parmesan cheese?
The parmesan cheese is sprinkled on top after the frittata has finished baking.
How long does the frittata bake?
It bakes for 35 minutes or until puffy and set in the center.
Why is flour added to the egg mixture?
Flour is whisked into the egg mixture to help the frittata set and provide structure.
Can I serve this dish cold?
Yes, it can be served warm or at room temperature.
How long should the frittata stand before slicing?
It should stand for about 10 minutes before serving.
What type of milk is used?
The recipe calls for 1/2 cup of nonfat milk.
How are the roasted red peppers handled?
They should be drained and chopped before being stirred into the vegetable mixture.
What is the carbohydrate count?
Each serving contains 3.5g of carbohydrates.
What cheeses are included in the recipe?
The recipe uses reduced-fat mozzarella and shredded parmesan cheese.
How is the mozzarella cheese divided?
Half of the mozzarella is sprinkled over the vegetables before baking, and the other half is added after baking.
How is the zucchini prepared?
The zucchini should be halved lengthwise and then sliced.
How many total ingredients are in this recipe?
There are 13 ingredients in total.
Is this recipe considered low-calorie?
Yes, with only 30 calories per serving, it is a low-calorie meal.
How is the baking dish prepared to prevent sticking?
The dish should be sprayed with non-stick cooking spray.
What is the first step in the instructions?
The first step is to preheat your oven to 350°F (175°C).
What makes this a 'spring' frittata?
It is labeled as a spring frittata because it features seasonal spring vegetables like asparagus.
How should the onion be prepared?
The onion should be chopped before simmering with the asparagus.
Can this be served for brunch?
Yes, it is described as an ideal choice for a satisfying breakfast or brunch.