Red Pepper and Fennel Frittata
Eggs are a complete source of protein and here they are baked with veggies like a casserole. The frittata is perfect for brunch, lunch or even dinner!
INGREDIENTES
- 1 Tbsp canola oil 15 mL
- 1 1/2 cups chopped red pepper 375 mL
- 1 1/2 cups chopped fennel 375 mL
- 3/4 cup chopped red onion 175 mL
- 1 tsp fennel seeds 5 mL
- 1 cup peeled, cubed white potatoes 250 mL
- 8 large eggs
- 1/4 cup 1% milk 60 mL
- 1/2 tsp freshly ground black pepper 2 mL
- 1 cup low-fat shredded Cheddar cheese 250 mL
- 1/2 cup reduced fat crumbled feta cheese 125 mL
INSTRUCCIONES
- 1. Preheat oven to 400 ºF (200 ºC). Spray 9 x 13-inch (22 x 33 cm) glass baking dish with canola cooking spray and set aside.
- 2. In large skillet, heat canola oil over medium-high heat. Add red peppers, fennel, onion and fennel seeds and sauté 3-4 minutes or until vegetables begin to soften. Remove from heat and stir in potatoes. Evenly spread vegetable mixture in bottom of prepared baking dish.
- 3. In small bowl, whisk eggs with milk and black pepper. Pour over vegetables. Sprinkle Cheddar and feta cheese evenly over top. Bake in preheated oven for 25-30 minutes or until eggs are set.
- Tip: Bake and serve in individual ramekins for a personal, elegant touch.
RINDE
10 servings
TAMAÑO DE LA PORCIÓN
1/2 cup (125 mL)
ANÁLISIS NUTRICIONAL
Per Serving
| Calorías | 140 |
| Grasa total | 7 g |
| Grasa saturada | 2.5 g |
| Colesterol | 175 mg |
| Carbohidratos | 8 g |
| Fibra | 1 g |
| Proteína | 10 g |
| Sodio | 230 mg |
