Roasted Veggie & Goat Cheese Frittata (Heartburn Friendly!)
The array of colors in this frittata recipe provide a bright start to your morning—or a nice pick-me-up during lunch or dinner. Frittatas are versatile enough to enjoy at any point in the day, either hot or at room temperature. When cooked with the right ingredients, they’re also filling enough to be a full meal.
In this version, we’re first roasting veggies with classic Italian herbs. Doing so brings out their natural flavors and sweetness. Once mixed with eggs and crumbled feta, you’ll end up with a creamy and meaty product (the baby bellas are a hearty addition to the dish), which is nice if you experience heartburn and usually shy away from higher-fat creamy options.
1/2 medium zucchini, diced in medium pieces
1/2 cup small broccoli florets
1 medium carrot, diced in small pieces
1/2 small sweet potato, diced in small pieces
1/2 cup baby bella mushrooms, sliced
1 teaspoon basil
1/2 teaspoon thyme
1 teaspoon oregano
1/4 teaspoon salt
1 tablespoon olive oil
4 large eggs
1/8 teaspoon turmeric
1/4 cup goat cheese, crumbled
1. Preheat oven to 350F.
2. Add all of the chopped vegetables to a greased 9-inch cake pan and toss with basil, thyme, oregano, salt, and olive oil. Roast for about 15 to 20 minutes, until the sweet potato and carrots are softened.
3. Meanwhile, in a small bowl whisk together eggs, turmeric, and crumbled goat cheese.
4. Remove the vegetables from the oven and use a spoon to evenly distribute them throughout the pan.
5. Pour the egg mixture over the vegetables and cook for another 5 to 10 minutes, until the eggs are set.
6. Remove from oven and let cool. Slice and serve!
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁 𝗩𝗮𝗿𝗶𝗮𝘁𝗶𝗼𝗻𝘀 𝗮𝗻𝗱 𝗦𝘂𝗯𝘀𝘁𝗶𝘁𝘂𝘁𝗶𝗼𝗻𝘀
Any combination of vegetables will work in this frittata, so shoot for your favorites. Generally, most vegetables are heartburn-friendly except for peppers (usually green), garlic, tomatoes, and onions. Cucumbers may also trigger heartburn in some.
𝗖𝗼𝗼𝗸𝗶𝗻𝗴 𝗮𝗻𝗱 𝗦𝗲𝗿𝘃𝗶𝗻𝗴 𝗧𝗶𝗽𝘀
You can whip up a pan of this frittata and store in the fridge, in an air-tight container, for several days of quick grab-and-go breakfasts. For lunch or dinner, serve alongside a salad or a slice of whole wheat bread to round out the meal.
You’ll notice that this recipe calls for smaller portions of vegetables. To reduce food waste, go ahead and roast any leftovers you may have along with the amounts you’ll be using for the frittata. Before adding the eggs, set them aside, store them, and enjoy as sides for other meals throughout the week.
% Daily Value*
Total Fat. 16.2g 21%
Saturated Fat 7.3g 37%
Cholesterol 208mg 69%
Sodium 313mg 14%
Total Carbohydrate 7.8g 3%
Dietary Fiber 1.8g 6%
Total Sugars 3.3g
Vitamin D 18mcg 88%
Calcium 241mg 19%
Iron 2mg 14%
Potassium 356mg 8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Recipe analyzed by Ron Patterson
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