Mushroom Veggie Frittata

The variations on this frittata are endless— but one thing is certain, it’s an easy and satisfying dish, full of micronutrients and antioxidants too!

Prep Time: 25-30 minutes    Bake Time: About 15 minutes

WHAT YOU NEED:

¾ - 1 lb. fresh mushrooms, any variety, cleaned and tough stems removed (if mushrooms are large, chop or slice into ½ -inch pieces)

About 2-3 cups chopped raw vegetables (eg, chopped zucchini, chopped bell peppers, spinach, chopped broccoli, diced potato or sweet potato) See Tips for other kinds of Veggies to use

3 Tbsp. olive oil, divided

1 medium onion, chopped

8 large eggs

2 Tbsp. low fat milk

1/2 tsp. salt

¼  tsp. ground black pepper

1 tsp. dried herbs (oregano, tarragon, basil etc.)

1/2 cup finely grated cheese (eg, cheddar, Gruyere, mozzarella, Parmesan etc.) 

MAKING IT:

Preheat oven to 375◦F.  In a large (12-inch) well-seasoned cast iron skillet or non-stick skillet with oven-proof handle, heat half the olive oil over medium heat. Add onion and chopped vegetables; sauté until all the veggies are tender (cook time will vary depending on type of vegetables, but sauté until fork tender; if adding potatoes, make sure they are cooked through). Remove veggies to a bowl or plate.

Heat remaining olive oil in large (12-inch) skillet over medium-high heat until shimmering. Add mushrooms. Turn down heat to medium-low and sauté until mushrooms are tender and liquid has mostly evaporated, about 8-10 minutes. Add sautéed veggies back to skillet; let any water cook off over medium heat.

In a medium bowl, whisk together eggs, milk, salt, pepper and herbs. Pour egg mixture into skillet. Continue to cook over medium heat, shaking the pan while stirring with a spatula or spoon. As eggs begin to set around the edges, gently pull them towards the center of the pan with the spatula. When eggs are about half cooked, sprinkle cheese on top of egg mixture.

Bake frittata for about 5-10 minutes or until eggs are puffed and center reaches 160◦F.  If desired, finish by broiling for a few seconds just until top is golden.  Makes 4-6 servings. 

NUTRITION:

Nutrition Information per serving (1/6 recipe): 240 Calories; 16g Total Fat; (4g Sat Fat; 0g Trans Fat); 240mg Cholesterol; 200mg Sodium; 10g Total Carb; 3g Fiber; 3g Sugars (includes 0g Added Sugars); 14g Protein; 20% DV Vitamin A; 30% DV Vitamin C; 15% DV Vitamin D; 25% DV Folate; 10% DV Potassium

VEGGIE TIPS:

LEAFY GREENS: Use 2-3 cups leafy green in place of chopped veggies (eg, baby spinach, kale, broccoli rabe. Add to skillet after sautéed onions are tender and cook until wilted and liquid is mostly evaporated. Proceed as directed.

LEFTOVERS: If using leftover veggies, drain off any extra water.  Add to skillet after sautéed onions are tender. Proceed as directed.

FROZEN: If using frozen veggies, cook as directed.  Drain off any extra water. Add to skillet after sautéed onions are tender. Proceed as directed.

CANNED: If using canned veggies, drain off any extra water. Add to skillet after sautéed onions are tender. Proceed as directed.