Never whipped up afrittata? If you haven’t,you should!And you can any time of the day.Frittatas area super-fast, minimal preptimemealloaded withhealthyprotein and veggies – andthey’resoeasy andinexpensive to make.
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Pediatric dietitianDiana Schnee, MS, RD, CSP, LD, explains how to make this one-dish wonder with healthy and flavorful variations the whole family will love.
Here’s how to have it on the table in 30 minutes flat.
Step 1–Chop and sauté your vegetables
Grab your cast iron skillet (10-inch is a good bet) and heat up a drizzle of olive oil over medium heat. Preheat your oven to 350º. Then chop upandadd any of the following to your skillet:
- Fresh red onion.
- Sliced baby bella mushrooms.
- Chopped kale or spinach.
- Drained roasted red peppers.
- Cooked cauliflower or broccoli.
- Fresh zucchini or squash.
Step 2–Whisktheeggs, addthe extras
Pour in 12 eggs, lightly whisked with 1/2 cup milk and seasoned with any of these for some extra flair:
- Salt & freshly ground pepper.
- Chopped dill.
- Freshly chopped basil or oregano.
- Dried or fresh thyme.
- Chili flakes.
- Minced parsley.
Step 3–Top withpaprika and cheese
Cook for two minutesover medium heat to let the bottom set. Next, before you slide it in a 350º oven, top with any of these final flavor boosters:
- Sprinkle of smoked paprika.
- Crumbled feta.
- Shredded smoked Gouda.
- Grated Parmigiano Reggiano.
- Shredded sharp Cheddar.
- Crumbled bleu cheese.
Step 4– Cook,brownandslice
Cook for 20-25 minutes.Watch like a hawk during the final 5 minutes so youdon’t overcook!Like browned cheese on top? Throw on your broiler for a burst for golden perfection. Let sit for 5 minutes before slicing into six wedges.
Dinner is served!
Pair with a crusty whole-grain baguette and a healthy crisp,green saladthat’sdressed to perfection.
“Frittatas are one of the easiest ways you can get your veggies and protein,” DiFabio says. “And when a recipe is this simple, it makeskeeping your whole family ontrack health-wise prettysimple,too.”
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