Estimated Nutrition (whole recipe, rough)
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Egg | 1 large egg (50g) | 78 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Asparagus | 6 spears (90g) | 27 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Tarragon | 1 tsp dried (0.5g) | 2 |
| Chive | 1 tbsp (3g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 3 large eggs
- 2 teaspoons skim milk
- 1/4 cup grated cheddar cheese
- Pinch of sea salt
- Freshly ground pepper, to taste
- 1 teaspoon chopped fresh herbs: tarragon, chives, Italian parsley or basil
- 1 tablespoon extra virgin olive oil
- 1/4 cup red onion, finely chopped
- 4 broccoli florettes, coarsely chopped
- 10 fresh or frozen asparagus spears, peeled and cut into pieces
- 1 cup of fresh spinach, washed and cleaned
- 1 small zucchini, sliced thin
- 4 small red potatoes, cooked and sliced thin
- =
Directions
Preheat the oven to 350°. In a bowl, beat the eggs with the milk, then season with salt and pepper, and add the chopped herbs. Set aside.
In a six-inch, non-stick omelet pan, heat the olive oil over medium heat. When hot, add the chopped onion and sauté until translucent, about 5 minutes. Add the rest of the vegetables to the pan, and sauté for another 5 minutes.
Add the egg mixture to the pan and stir well. Sprinkle the grated cheese over the mixture. As the mixture begins to set, place the pan in the oven and bake for 4–5 minutes, until firm. Allow the frittata to cool slightly, and then cut into wedges.
Recommended alternatives: To make a lower-fat frittata, substitute one whole egg and two egg whites, or three Egg Beaters for the eggs. Substitute soy milk for the skim milk, and tofu cheddar cheese for regular chedda