If you're looking for a healthy and delicious vegetarian meal that's packed with flavor, look no further than a low-calorie vegetable frittata. This easy-to-make dish is made with eggs, vegetables, and cheese, and it's a great way to get your daily dose of vegetables. Plus, it's low in calories and fat, so it's a great choice for those watching their weight. Whether you're looking for a quick and easy breakfast, lunch, or dinner, a low-calorie vegetable frittata is a great option.
Here are our top 3 tried and tested recipes!
SUPER QUICK HEALTHY VEGETABLE FRITTATA
Steps:
- Gather the ingredients.
- Heat 1 tablespoon of olive oil to a 9 or 10-inch frying pan over low heat. Cook the onion for about 5 minutes until soft. Take care not to burn.
- Add the garlic, and stir, then add the cooked vegetables and cabbage. Cook for another 2 minutes.
- Season the beaten eggs with a twist of black pepper and a little salt at the last minute (adding salt before this time can make the frittata tough). Give the eggs a good whisking.
- Tip the beaten eggs into the cooked vegetables in the frying pan and stir. Add the parsley and stir well.
- Turn the heat down to low, and cook until the sides and center of the omelet are barely set.
- Turn the frittata over onto a large plate. Add the remaining olive oil to the pan, then transfer frittata back to the frying pan with the uncooked side downwards.
- Sprinkle the goat's cheese over and cook for another 5 minutes, or until the frittata is golden and firm. Alternatively, you can transfer the frittata to the broiler and cook for 10 minutes.
- Remove from the heat, and leave to cool slightly. Cut into wedges.
Nutrition Facts : Calories 302 kcal, Carbohydrate 13 g, Cholesterol 292 mg, Fiber 4 g, Protein 17 g, SaturatedFat 7 g, Sodium 342 mg, Sugar 3 g, Fat 20 g, ServingSize 4 servings, UnsaturatedFat 0 g
LOW CALORIE VEGETABLE FRITTATA
From Self Magazine! This stays great in the fridge and can be reheated for a healthy and quick breakfast all week long. Self says that eggs can help you drop pounds by revving your calorie burn and curbing cravings. (If you aren't a huge kale fan, even though it is great for you, just sub fresh spinach.)
Provided by Mandrin
Categories Breakfast
Time 35m
Yield 6 serving(s)
Number Of Ingredients 13
Steps:
- Heat oven to 350°F.
- Coat an 8-inch oven-safe skillet with cooking spray.
- Heat oil over medium-high heat and add jalapeño, shallot and garlic.
- Reduce heat to medium and cook, stirring occasionally, until shallot begins to soften, 2 to 3 minutes.
- Add kale and cook until it begins to soften, 4 to 5 minutes more.
- Mix whole eggs, egg whites, yogurt, Parmesan, salt and pepper in a bowl.
- Transfer kale mixture to a plate and coat skillet again with cooking spray.
- Return kale to skillet and pour in egg mixture.
- Bake, uncovered, until eggs are firm in the center, 15 to 20 minutes.
- Cool 5 minutes before slicing. Cool completely before storing in an airtight container, refrigerated, for up to 1 week. Serve each slice with a piece of toast.
Nutrition Facts : Calories 138.9, Fat 4.3, SaturatedFat 1.2, Cholesterol 72.1, Sodium 346, Carbohydrate 17.2, Fiber 2.5, Sugar 2.5, Protein 9.2
SPRING VEGETABLE FRITTATA (LOW FAT/LOW CAL)
This is good and very low in calories, fat and cholesterol -- using egg beaters/egg substitute -- if using real eggs - it equals to about 8 eggs. Recipe source: Ladies Home Journal (April '09)
Provided by ellie_
Categories Breakfast
Time 1h
Yield 8 serving(s)
Number Of Ingredients 13
Steps:
- Preheat oven to 350-degrees F.
- Spray a 2-quart baking pan with Pam (my pan was 13x10).
- In a large saucepan over high heat bring 1 inch of water to a boil. Add vegetables (asparagus - onion). Cover and simmer until tender. Drain.
- Stir in roasted peppers. Spread vegetable mixture in prepared pan.
- Sprinkle with half of the mozzarella.
- In a bowl bowl whisk together next 5 ingredients (egg substitute - pepper) and then whisk in the flour.
- Pour egg mixture over vegetables.
- Bake for 35 minutes or until puffed.
- Sprinkle with remaining cheeses and let stand 10 minutes before serving.
Nutrition Facts : Calories 68.3, Fat 0.8, SaturatedFat 0.4, Cholesterol 2, Sodium 440.5, Carbohydrate 7.4, Fiber 1.5, Sugar 3.5, Protein 8.9
Tips:
- Choose fresh, high-quality vegetables: This will ensure that your frittata is packed with flavor and nutrients.
- Use a variety of vegetables: This will give your frittata a colorful and appealing look, and it will also ensure that you're getting a variety of nutrients.
- Don't overcrowd the pan: If you add too many vegetables to the pan, they won't cook evenly and the frittata will be too thick.
- Cook the frittata over medium heat: This will help to prevent the eggs from overcooking and becoming rubbery.
- Don't flip the frittata: Frittatas are cooked on one side only. Flipping them will only make them fall apart.
- Let the frittata cool slightly before slicing: This will help to keep it from falling apart.
Conclusion:
A vegetable frittata is a delicious, healthy, and easy-to-make dish that is perfect for breakfast, lunch, or dinner. It's a great way to use up leftover vegetables, and it's also a good source of protein and fiber. With a few simple tips, you can make a frittata that is sure to please everyone at the table.
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