Eggs aren’t just for breakfast anymore! They are nutritious little bundles of joy and fairly affordable to boot! There are many ways to make eggs, but one in particular that can help you increase your vegetable count too is making quiche or frittatas J
If I have the time, I will make a wonderful oat crust, which adds a lovely nuttiness to the quiche. But it doesn’t always happen, so a frittata it was. (btw I will post the recipe on the oat crust in the future, be sure to check it out!) There are quite a few different flavour combinations you can choose from when making a frittata; I’ve put a few options below (from @epicurious). Or it can be whatever you’ve got left in the fridge, anything can work!
Just be sure to have an oven safe skillet/pan or even a cast iron pan would work wonders (plus you’ll get a boost of iron too!)
2-3 tbsp olive oil
8 eggs, large
½ cup milk
¼ tsp salt and pepper
To customize add any one of these combinations:
· 1 cup each sautéed diced peppers, zucchini and freshly chopped basil leaves
· 1 cup each halved cherry tomatoes, diced avocado and cooked chicken with ¼ cup chopped cooked bacon and blue cheese
· 8 ounces cooked Italian sausage and crumbled with ½ cup chopped cooked broccoli rabe and ¼ cup grated parmesan cheese
· 2 cups sliced cooked asparagus, 4 ounces cooked salmon and ¼ cup each fresh chives and parsley
· 3 cups diced cooked potatoes, 8 ounces chopped cooked corned beef
· 1 pound baby spinach (wilted and squeezed dry) with ½ cup crumbled feta and topped with 2 tablespoons of fresh dill/scallions
Preheat oven at 350°F. Heat oil in pan on medium-high heat. Pour egg mixture into skillet along with whatever combinations you’d like. Stir and cook until edges start to pull away from the pan; about 5-7 minutes. Then bake for 16-18 minutes or until set.
*Option to add some chopped onions at the beginning of the recipe. I have excluded them to make the recipe more low FODMAP friendly and instead used garlic infused olive oil to give some flavour.
What flavour combinations do you like to use for a frittata?
I work as a Dietitian and definitely walk the talk. I love to cook and help people get back to being healthy again.