Broccoli Frittata

Are you looking for something that’s easy to throw together and works for breakfast, lunch or dinner?  This is it!  The next time you have left over rice toss it in the freezer and have it ready to go for this frittata.  According to Wikipedia a Frittata is an egg-based dish similar to an omelette or quiche, enriched with additional ingredients such as meats, cheeses, vegetables or pasta. It may be flavored with herbs. I’ve used rice with this recipe but pasta would work well too.

 Here’s another time where frozen veggies work great and really cut down on the prep time.  I used very little cheese for the size of the frittata but the flavor of the cheese shines through because it’s sprinkled on top rather than mixing it into the egg mixture.  If you want a lower calorie and fat version of this recipe, substitute eggbeaters for the eggs (a 16 oz. container of egg substitute is equivalent to 8 eggs).

  I enjoy this with a serving of fresh fruit for breakfast or with a tossed salad for lunch or dinner.  In addition to being an easy and quick meal to prepare it’s quite economical too.  Give this a try and you’ll want eggs for dinner more often.

8 eggs, lightly beaten

8 cups of assorted veggies (I used 1 medium onion, 10 spears of asparagus, 1 small bell pepper and used chopped broccoli to complete the 8 cups)

1 tablespoon olive oil

2 cups cooked rice

1 teaspoon dried dill

½ cup crumbled feta cheese

Preheat oven to 325 degrees F. 

Add olive oil and vegetables to large sauté pan coated with non- stick spray over medium high heat.  Stir vegetables for several minutes or until they begin to soften.  Next add rice and dill to mixture and stir until well mixed.  Pour lightly beaten eggs into the pan and lower heat to medium for 2 or 3 minutes.  Sprinkle cheese on top of mixture and toss the pan into the oven for 10 to 15 minutes or until the center of the frittata is firm (give the pan and wiggle and if the eggs don’t wiggle it’s ready).  Remove pan from the oven, allow to sit for just a minute or two and then gently slide the frittata out of the pan and onto a serving platter.  Slice into wedges and enjoy!



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