Fight Fuel: Kitchen Sink Frittata
Eggs to the rescue! Rather than giving up on sad veggies that are on the verge of spoiling, create a delicious egg frittata.
So, what’s so great about eggs? One egg provides 147 mg of choline — which is 35% of a woman’s daily requirement and 27% of a man’s daily requirement. Choline is an essential vitamin-like nutrient required to protect your muscles from damage.
Another bonus of this frittata: Heating tomatoes increases the body’s ability to absorb the tomato’s lycopene — the antioxidant that decreases a person’s risk of cancer and heart disease. But, since the heat reduces both the tomato and broccoli’s vitamin C levels, serve your frittata with an orange, kiwi, pineapple, strawberries or mango.
Remember: You can use whatever veggies you like (even if they’re looking haggard). Try using veggies like chopped sweet potato, kale, spinach, carrots, mushrooms, peppers and onions.
Kitchen Sink Frittata
2 tsp butter
8 grape tomatoes, halved
¾ cup chopped broccoli florets
1 garlic clove, minced
2 large eggs
2 large egg whites
¼ cup shredded cheddar cheese
- Heat the butter in a medium frying pan over low-medium heat.
- In a small bowl, whisk the eggs and egg whites.
- Add the tomatoes and broccoli to the frying pan.
- When the tomatoes begin to soften and the broccoli begins turning bright green, stir in the garlic.
- After one minute, spread the veggies evenly across the pan. Pour the whisked eggs over the veggies. Tilt the pan back and forth to ensure the bottom of the pan is completely covered.
- When the eggs are nearly set, sprinkle the frittata with cheese, cover the pan, and then turn off the heat.
- The frittata is ready once the cheese is completely melted.
Serve with sliced avocado and sriracha.
Nutrition per serving
- Calories: 215 kcal
- Total fat: 13.3 g
- Sodium: 276.9 mg
- Carbohydrates: 6.8 g
- Fiber: 2.4 g
- Natural sugars: 1.1 g
- Added sugars: 0.0 g
- Protein: 15.1 g
Ally Gallop is a registered dietitian working in nutrition communications for New England Dairy & Food Council. She previously worked as a clinical dietitian and had a private practice, where she worked with patients experiencing diabetes, heart disease, and gastrointestinal surgery and its conditions. As a runner and triathlete, you’ll find her teaching ROADxTRIATHLON at EBF while dancing to Jay Z, Kings of Leon, and Sia.