Best Spring Vegetable Frittata Low Fatlow Cal Recipes

LOW CALORIE VEGETABLE FRITTATA

Low Calorie Vegetable Frittata image

From Self Magazine! This stays great in the fridge and can be reheated for a healthy and quick breakfast all week long. Self says that eggs can help you drop pounds by revving your calorie burn and curbing cravings. (If you aren't a huge kale fan, even though it is great for you, just sub fresh spinach.)

Provided by Mandrin

Categories Breakfast

Time 35m

Yield 6 serving(s)

Number Of Ingredients 13

Ingredients

vegetable oil cooking spray
1 teaspoon olive oil
1 medium jalapeno, seeded and finely chopped
1 large shallot, finely chopped
2 cups large leaves kale, thinly sliced (about 2 leaves)
2 garlic cloves, chopped
4 egg whites
2 whole eggs
3 tablespoons nonfat plain yogurt
2 tablespoons grated parmesan cheese
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
6 slices whole wheat bread

Steps:

Heat oven to 350°F.
Coat an 8-inch oven-safe skillet with cooking spray.
Heat oil over medium-high heat and add jalapeño, shallot and garlic.
Reduce heat to medium and cook, stirring occasionally, until shallot begins to soften, 2 to 3 minutes.
Add kale and cook until it begins to soften, 4 to 5 minutes more.
Mix whole eggs, egg whites, yogurt, Parmesan, salt and pepper in a bowl.
Transfer kale mixture to a plate and coat skillet again with cooking spray.
Return kale to skillet and pour in egg mixture.
Bake, uncovered, until eggs are firm in the center, 15 to 20 minutes.
Cool 5 minutes before slicing. Cool completely before storing in an airtight container, refrigerated, for up to 1 week. Serve each slice with a piece of toast.

Nutrition Facts : Calories 138.9, Fat 4.3, SaturatedFat 1.2, Cholesterol 72.1, Sodium 346, Carbohydrate 17.2, Fiber 2.5, Sugar 2.5, Protein 9.2

SPRING VEGETABLE FRITTATA FOR MOTHER

Spring Vegetable Frittata for Mother image

It always feels a little wrong making a frittata with freshly cooked vegetables, since the whole point of the dish is to use up leftovers, but seeing as we're making this for a Mother's Day brunch special, we'll make an exception. Make sure all your vegetables are tender, hot, and well seasoned before adding your eggs, and not a lot can go wrong.

Provided by Chef John

Categories Breakfast and Brunch Eggs Frittata Recipes

Time 50m

Yield 6

Number Of Ingredients 12

Ingredients

2 tablespoons olive oil
1 large leek (white part only), chopped
1 teaspoon salt, divided, or as needed
1 jalapeno pepper, seeded and diced
1 ½ cups (1/2-inch) sliced zucchini
1 ½ cups (1/2-inch) pieces asparagus
1 cup baby spinach
1 ½ cups sliced cooked potatoes
12 large eggs
1 pinch cayenne pepper
½ teaspoon freshly ground black pepper
4 ounces crumbled goat-milk feta cheese, divided

Steps:

Preheat oven to 350 degrees F (175 degrees C).
Heat oil in heavy 10-inch skillet over medium heat. Cook leek with a pinch of salt, stirring occasionally, until leeks soften and start to turn translucent, 5 to 6 minutes. Add jalapeno and zucchini; season with pinch of salt. Cook until zucchini start to get tender and pale green, about 5 minutes. Add asparagus and cook until bright green, about 1 minute. Add spinach and another pinch of salt, cooking until wilted, 1 minute. Stir in cooked potatoes and heat through, about 5 minutes.
Crack 12 large eggs into a bowl. Add cayenne, salt, and pepper. Whisk for at least 30 seconds. Pour eggs into over vegetables in skillet over medium heat. Add 3 ounces of crumbled goat cheese; stir lightly until evenly distributed. Top with remaining cheese. Remove from heat.
Bake in preheated oven until eggs are set, 12 to 15 minutes. When nearly set, turn on broiler. Broil frittata until top browns, 1 to 2 minutes. Cool slightly; serve warm.

Nutrition Facts : Calories 315.4 calories, Carbohydrate 19.2 g, Cholesterol 388.8 mg, Fat 18.7 g, Fiber 3 g, Protein 18.3 g, SaturatedFat 6.6 g, Sodium 764.8 mg, Sugar 3.8 g

SPRING VEGETABLE FRITTATA

Spring Vegetable Frittata image

I got this recipe from Cooking at Home, from the Culinary Institute of America. I'm posting it for ZWT4. This is a classic recipe, makes an easy brunch or supper.

Provided by MamaJ

Categories Breakfast

Time 40m

Yield 4 serving(s)

Number Of Ingredients 8

Ingredients

1/2 cup peas
1/2 cup carrot, thinly sliced
1/2 cup asparagus, sliced into 1 inch pieces
4 slices bacon, diced
vegetable oil, if needed
1 onion, diced
8 eggs
salt and pepper

Steps:

Steam or boil peas, carrots and asparagus until tender, drain well and set aside.
Cook bacon in an ovenproof skillet over low heat until crisp.
Remove with slotted spoon and place on paper towels to drain.
Add vegetable oil to bacon grease (if necessary) to equal 2 tablespoons.
Increase heat to medium/low and add the onion.
Cook until transparent, stirring occasionally.
Add vegetable mixture to onions and cook for another 10 minutes.
Meanwhile, in another bowl, beat eggs and salt and pepper together.
Pour over mixture in skillet and add bacon crumbles. Stir gently.
Preheat broiler.
Reduce heat and cover eggs. Cook until almost set.
Remove lid and place under broiler until eggs are lightly browned (about 3 minutes).
Remove from oven and cut into wedges.
**Alternate recipe** Can also be made by substituting 1 cup of cooked, diced potatoes for the veggies.