Easy Frittata Recipe

Eggs are loaded with great nutrition and should be part of everyone’s healthy diet. Early research raised the alarm about eggs but later it was discovered that eggs were unfairly identified as the villain.

Although the cholesterol in eggs is high, it is the method of cooking and the accompanying fats, along with sedentary lifestyle that is mostly responsible for the associated health risks of a “bacon and eggs” breakfast.

That doesn’t mean you should start having eggs for breakfast every day. Two or three a week is probably optimal and will provide lots of great nutritive value. If high cholesterol is a serious concern for you, it might be wise to discuss adding eggs to your diet with your doctor or a professional nutritionist.

Eggs are a good source of protein and cholin, an important nutrient for good health. As well, recent research shows that the human body is better able to absorb eye-healthy lutein from eggs than from other dietary sources of the carotenoid because of components in the eggs yolk. And, as low lutein intake is implicated as a risk factor in age-related macular degeneration, it would seem that egg consumption is highly beneficial.

Here’s an easy frittata (a crust-less quiche) recipe suitable for breakfast, lunch or supper.

4 tsp olive oil

2 shallots, finely chopped

1 clove garlic, minced

˝ lb cremini mushrooms, thinly sliced

1 red pepper, seeded and diced

1 cup broccoli, broken into small florets

3 tbsp chopped fresh cilantro or parsley

8 eggs

1 ˝ cups of low-fat milk

1 cup grated cheddar cheese

˝ cup grated romano, parmesan or asiago

Salt and pepper to taste

˝ tsp cayenne

˝ cup ground flaxseed

Add olive oil to a skillet and cook onion and garlic until fragrant. Add mushrooms, red pepper and broccoli and cook, uncovered, until moisture has been released and evaporated. Add cilantro and let cool.

Beat eggs with milk in a large bowl and add vegetables and remaining ingredients, reserving 2 tbsp of romano. Pour into an oiled 9” x 13” baking dish and sprinkle with romano.

Bake 35 to 40 minutes at 350°F or until set. Allow to rest 10 minutes before serving.

Recipe can be halved and baked in an 8” pie plate.

Serve with a spinach salad for a complete dinner.

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