Everything-but-the-Kitchen-Sink Frittata

Vegetarian
Gluten Free
Health score
16%
Everything-but-the-Kitchen-Sink Frittata
45 min.
1
302kcal

Suggestions


Start your day off right with this vibrant and delicious Everything-but-the-Kitchen-Sink Frittata! Perfect for busy mornings or a leisurely brunch, this dish is packed with colorful vegetables and protein-rich ingredients, making it a nutritious option that doesn't skimp on flavor. As a vegetarian and gluten-free meal, it caters to various dietary preferences while ensuring satisfaction and delight in every bite.

What sets this frittata apart is its versatility — you can throw in any leftover veggies you have on hand, allowing it to truly be your very own culinary creation. With fresh asparagus, savory black beans, and a dash of zesty basil, each serving is bursting with wholesome goodness. The melted mozzarella or Asiago cheese adds a touch of creaminess that ties all the flavors together beautifully.

In just 45 minutes, you can prepare this delightful meal that serves one, making it perfect for a solo breakfast or lunch. Additionally, it’s a smarter way to consume your eggs without feeling weighed down, with only 302 calories per serving. So why not embrace your inner chef and transform those kitchen staples into something extraordinary? Give this Everything-but-the-Kitchen-Sink Frittata a try, and enjoy the deliciousness of a homemade meal that’s as nourishing as it is satisfying!

Ingredients

  • tablespoons asiago cheese fresh shredded
  • 0.5 cup asparagus sliced (1-inch)
  • 0.3 cup black beans canned rinsed drained
  •  cherry tomatoes quartered
  • large eggs 
  • large egg whites 
  • tablespoons milk fat-free
  • teaspoons basil fresh chopped
  • Dash pepper black freshly ground
  • tablespoon onion red chopped
  • 0.1 teaspoon salt 

Equipment

  • bowl
  • frying pan
  • whisk
  • aluminum foil
  • broiler
  • microwave

Directions

  1. Prepare broiler.
  2. Place the sliced asparagus in a small microwave safe bowl; cover. Microwave at high 20 seconds.
  3. Combine milk and next 4 ingredients (milk through egg), stirring with a whisk.
  4. Heat an 8-inch nonstick skillet coated with cooking spray over medium-high heat.
  5. Add beans and onion; saut 30 seconds.
  6. Add egg mixture; reduce heat to medium, and cook for 1 minute.
  7. Sprinkle the asparagus and basil evenly over egg mixture, and cook for 1 minute.
  8. Sprinkle with cheese.
  9. Wrap handle of pan with foil. Broil for 4 minutes or until top is set and cheese melts.
  10. Sprinkle with tomatoes.

Nutrition Facts

Calories302kcal
Protein43.71%
Fat35.6%
Carbs20.69%

Properties

Glycemic Index
221.25
Glycemic Load
1.26
Inflammation Score
-8
Nutrition Score
21.930000222248%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
4.32mg
Kaempferol
1mg
Myricetin
0.01mg
Quercetin
11.63mg

Nutrients percent of daily need

Calories:302.01kcal
15.1%
Fat:11.87g
18.26%
Saturated Fat:5.54g
34.62%
Carbohydrates:15.53g
5.18%
Net Carbohydrates:10.71g
3.9%
Sugar:5.47g
6.08%
Cholesterol:210.26mg
70.09%
Sodium:949.16mg
41.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.79g
65.58%
Selenium:49.7µg
71.01%
Vitamin B2:1.09mg
63.97%
Phosphorus:349.56mg
34.96%
Vitamin K:30.69µg
29.23%
Calcium:264.33mg
26.43%
Folate:98.99µg
24.75%
Vitamin A:1216.91IU
24.34%
Vitamin B12:1.41µg
23.53%
Potassium:715.21mg
20.43%
Iron:3.63mg
20.18%
Fiber:4.81g
19.24%
Vitamin C:13.44mg
16.29%
Zinc:2.35mg
15.64%
Copper:0.31mg
15.56%
Manganese:0.31mg
15.44%
Vitamin B1:0.22mg
14.93%
Vitamin B5:1.49mg
14.87%
Magnesium:58.83mg
14.71%
Vitamin B6:0.24mg
12.2%
Vitamin E:1.53mg
10.22%
Vitamin D:1.45µg
9.66%
Vitamin B3:1.36mg
6.8%
Source:My Recipes