Winter Frittata with Squash and Brussels Sprouts

Mar 2nd

I know I talk about eggs too much…I know. It’s just that they’re like nature’s original 100 calorie snack pack (70 calorie snack pack doesn’t have any zip); they’re chock full of protein and fats and if you’re trying to eat more organically, eggs are much less expensive than meat! I made this frittata for brunch but it’d actually be fantastic for dinner as well. 

A cooking tip: There are sometimes more instructions written in the ingredients section than the sequenced numbers below. Case and point, if you don’t chop your veggies correctly for this frittata, they will remain firm and your end result will be less enjoyable. If you’re new to frittata, think of it as the less fussy omelet. (Does anyone else struggle with closing overstuffed omelets?) This one is so chock-full of delicious winter veggies that the chews-to-calories ratio works out beautifully in your favor.

Winter Frittata with Squash and Brussels Sprouts
Serves four

1 tbsp. olive oil
1 ¾ c. trimmed, quartered Brussels sprouts
1 c. finely chopped white button mushrooms
1 c. peeled and finely diced butternut squash
1 small white onion, finely diced
1 large garlic clove, minced
¾ tsp. kosher salt
¼ tsp. dried rosemary
¼ tsp. dried thyme
5 large eggs
4 large egg whites
¼ tsp. black pepper
¼ c. freshly grated parmesan cheese

1. Preheat oven to 375 degrees. Heat oil in a 10-inch nonstick skillet over medium-high heat.

2. Add sprouts, mushrooms, squash, onion and salt and sauté, stirring frequently, until vegetables are tender (about 10 minutes).

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3. Add garlic, salt, rosemary and thyme and stir 30 seconds. Arrange vegetables evenly in pan.

4. Meanwhile, whisk eggs, egg whites and pepper in a medium mixing bowl to combine.

5. Pour egg mixture over vegetables and shake pan to distribute evenly. Let cook for several minutes, undisturbed, over medium heat. When edges set, top with grated cheese and place in oven.

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6. Cook for about 12 minutes or until set. Remove and let cool about five minutes in pan. Invert onto plate and then flip right side up onto a second plate. Slice and serve immediately.

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Per serving: 227 calories, 13.1 fat grams (including 4.5 grams saturated fat), 243 milligrams cholesterol, 725 milligrams sodium, 498 milligrams potassium, 11.5 grams carbs, 2.8 grams dietary fiber, 3 grams sugar, 19 grams protein.

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