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Any Time Frittata

Prep and Cook Time: 25 minutes     any-time-frittata-200x200

Ingredients:

  • 2 whole eggs
  • 4 egg whites
  • pinch of turmeric
  • 1/2 medium onion, chopped fine
  • 1 TBS chicken or vegetable broth
  • 3 medium cloves garlic, chopped
  • 2 cups thinly sliced zucchini
  • 1/2 4 oz can diced green chili
  • 1 small tomato, chopped with excess pulp removed
  • 2 TBS chopped cilantro
  • salt and black pepper to taste

Directions:

  1. Chop onions and garlic and let sit for at least 5 minutes to enhance their health-promoting properties.
  2. Beat together eggs, egg whites, turmeric, and a pinch of salt and pepper. Set aside.
  3. Heat 1 TBS broth in 10-12 inch stainless steel skillet. Healthy Sauté onion, garlic, and green chili for about 3 minutes stirring frequently.
  4. After 3 minutes, add zucchini, tomato, cilantro, salt, and pepper to zucchini mixture.
  5. Pour egg mixture over vegetables. Turn heat to low and cover. Cook for about 10 minutes checking periodically to see if eggs are firm. When done, run a rubber spatula around edge of frittata, cut into four wedges and serve.

Serves 4

Serving Suggestions Serve with

  • Romaine & Avocado Salad
Summer Frittata
1.00 serving
193.37 grams
Calories: 85
Nutrient Amount DRI/DV
(%)
Nutrient
Density
World’s Healthiest
Foods Rating
molybdenum 13.87 mcg 30.8 6.5 very good
vitamin C 20.08 mg 26.8 5.7 very good
selenium 14.22 mcg 25.9 5.5 very good
biotin 7.48 mcg 24.9 5.3 very good
vitamin B2 0.30 mg 23.1 4.9 very good
iodine 31.89 mcg 21.3 4.5 very good
vitamin K 16.09 mcg 17.9 3.8 very good
protein 7.93 g 15.9 3.4 very good
vitamin A 117.51 mcg RAE 13.1 2.8 good
phosphorus 84.37 mg 12.1 2.5 good
vitamin B12 0.27 mcg 11.2 2.4 good
pantothenic acid 0.48 mg 9.6 2.0 good
potassium 334.73 mg 9.6 2.0 good
chromium 3.27 mcg 9.3 2.0 good
manganese 0.18 mg 9.0 1.9 good
copper 0.08 mg 8.9 1.9 good
fiber 2.22 g 8.9 1.9 good
vitamin B6 0.15 mg 8.8 1.9 good
folate 31.99 mcg 8.0 1.7 good
vitamin B1 0.09 mg 7.5 1.6 good

 

World’s Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

 

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