Frittatas are a versatile and delicious dish that can be enjoyed for breakfast, lunch, or dinner. They are easy to make and can be customized with a variety of ingredients, making them a perfect choice for any occasion. In this guide, we will walk you through the process of making a perfect frittata, including ingredients, step-by-step instructions, and helpful tips. Plus, we’ll provide nutritional information and a calorie count to help you stay on track with your dietary goals. Don’t forget to check out our eBook for more mouth-watering recipes and pre-order our new cookbook “Deliciously Fit” for healthy meal options!
Ingredients
To make a basic frittata, you will need the following ingredients:
- 8 large eggs
- ½ cup (120 mL) milk (whole, low-fat, or non-dairy)
- 4 tsp olive oil (for cooking)
- ½ tsp salt
- ¼ tsp black pepper
- 2 cups chopped vegetables (e.g., bell peppers, onions, spinach, zucchini)
- ½ cup (125 mL) shredded cheese (e.g., cheddar, feta, mozzarella)
- Optional: Fresh or dried herbs (e.g., basil, parsley)
Suggested Variations
You can customize your frittata with various flavors. Here are some popular combinations:
- Vegetable Medley: Spinach, tomatoes, and mushrooms.
- Mediterranean: Feta cheese, olives, and sun-dried tomatoes.
- Meat Lover’s: Ham or bacon with cheddar cheese.
- Caprese: Fresh mozzarella, tomatoes, and basil.
Cooking Instructions
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C).
Step 2: Prepare the Egg Mixture
In a medium bowl:
- Whisk together the eggs, milk, salt, and pepper until well combined.
Step 3: Sauté the Vegetables
In an oven-safe skillet (preferably cast iron):
- Heat the olive oil over medium heat.
- Add your chopped vegetables and sauté for about 5-7 minutes until they are tender.
Step 4: Combine Ingredients
- Pour the egg mixture over the sautéed vegetables in the skillet.
- Gently stir to combine everything evenly.
- Sprinkle the shredded cheese on top.
Step 5: Cook on Stovetop
Allow the frittata to cook on the stovetop for about 5 minutes, or until the edges start to set.
Step 6: Bake in Oven
Transfer the skillet to the preheated oven:
- Bake for 20-25 minutes, or until the frittata is puffed up and a knife inserted in the center comes out clean.
Step 7: Cool and Serve
- Let the frittata cool for about 5 minutes before slicing.
- Cut into wedges and serve warm or at room temperature.
Useful Tips
- Let it Rest: Allowing the frittata to sit off heat for a few minutes helps it release easily from the pan.
- Storage: Leftover frittata can be stored in an airtight container in the refrigerator for up to 3 days.
- Freezing: You can freeze slices of frittata for up to 2 months; just reheat in the oven before serving.
Nutritional Information
Here’s a breakdown of the nutritional content per serving (based on 8 servings):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 227 |
| Total Fat | 15 g |
| Saturated Fat | 6 g |
| Carbohydrates | 6 g |
| Fiber | 1 g |
| Sugars | 1 g |
| Protein | 17 g |
| Sodium | 315 mg |
Calorie Count
The total calorie count for this entire recipe is approximately 1,816 calories, which breaks down to about 227 calories per serving.
Conclusion
Making a frittata is not only simple but also allows for endless creativity in the kitchen. Whether you prefer it loaded with vegetables or packed with protein, this dish is sure to please everyone at your table. For more delicious recipes like this one, be sure to purchase our eBook filled with mouth-watering dishes! Also, don’t miss out on pre-ordering our new cookbook “Deliciously Fit,” which focuses on weight loss and healthy meal options tailored just for you! Enjoy your cooking adventure!
