Italian Frittata with Vinaigrette Tomatoes

Vegetarian
Health score
10%
Italian Frittata with Vinaigrette Tomatoes
30 min.
5
245kcal

Suggestions


Indulge in the delightful flavors of our Italian Frittata with Vinaigrette Tomatoes, a perfect dish for any meal of the day! This vegetarian recipe is not only quick to prepare, taking just 30 minutes, but it also serves up to five people, making it ideal for brunch gatherings or a cozy family breakfast. With a calorie count of only 245 kcal per serving, you can enjoy a hearty meal without the guilt.

The frittata is a wonderful blend of wholesome ingredients, featuring tender bulgur wheat, fresh vegetables like zucchini, mushrooms, and bell peppers, all infused with aromatic herbs such as oregano and basil. The addition of eggs and creamy mozzarella cheese creates a rich, satisfying texture that will leave you craving more. Topped with a vibrant mix of chopped Roma tomatoes and balsamic vinaigrette, this dish bursts with flavor and freshness, elevating your dining experience.

Whether you're looking to impress guests at a brunch or simply want to treat yourself to a nutritious meal, this Italian Frittata is sure to become a favorite in your kitchen. Grab your frying pan and oven, and let’s get cooking!

Ingredients

  • 1.8 cups chicken broth (from 32-oz carton)
  • 0.8 cup bulgur uncooked
  • medium zucchini sliced cut in half crosswise (1 1/2 cups)
  • oz mushrooms fresh sliced
  • 0.5 cup bell pepper red chopped
  • 0.3 cup onion chopped
  • 0.5 teaspoon oregano dried
  • 0.5 teaspoon basil dried
  •  eggs 
  • 0.3 cup milk 
  • 0.3 teaspoon salt 
  • 0.3 teaspoon pepper 
  • oz mozzarella cheese shredded
  • cup plum tomatoes drained chopped (Roma)
  • tablespoons balsamic vinaigrette 

Equipment

  • bowl
  • frying pan
  • oven
  • knife
  • whisk
  • microwave
  • spatula

Directions

  1. Heat oven to 350°F. In 12-inch ovenproof nonstick skillet, heat broth to boiling over high heat. Stir in bulgur; reduce heat to low. Top bulgur evenly with zucchini, mushrooms, bell pepper and onion.
  2. Sprinkle with oregano and basil. Cover; cook 12 minutes. Fluff bulgur with spatula, mixing with vegetables.
  3. Meanwhile, in medium bowl, beat eggs, milk, salt and pepper with wire whisk until well blended.
  4. Pour egg mixture evenly over bulgur mixture. Increase heat to medium-low. Cover; cook 5 minutes.
  5. Remove cover; sprinkle with cheese.
  6. Bake uncovered 5 to 7 minutes or until sharp knife inserted in center of egg mixture comes out clean.
  7. Meanwhile, in medium microwavable bowl, mix tomatoes and dressing. Microwave uncovered on High 30 seconds to blend flavors.
  8. Cut frittata into wedges (bulgur will form a “crust” on the bottom; use spatula to lift wedge out of skillet). Top with tomato mixture.

Nutrition Facts

Calories245kcal
Protein23.03%
Fat39.54%
Carbs37.43%

Properties

Glycemic Index
58.6
Glycemic Load
7.14
Inflammation Score
-8
Nutrition Score
18.013478320578%

Flavonoids

Naringenin
0.32mg
Luteolin
0.09mg
Isorhamnetin
0.4mg
Kaempferol
0.1mg
Myricetin
0.06mg
Quercetin
2.19mg

Nutrients percent of daily need

Calories:245.05kcal
12.25%
Fat:11.07g
17.04%
Saturated Fat:3.78g
23.62%
Carbohydrates:23.59g
7.86%
Net Carbohydrates:18.02g
6.55%
Sugar:5.27g
5.86%
Cholesterol:208.97mg
69.66%
Sodium:638.66mg
27.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.51g
29.02%
Manganese:0.89mg
44.4%
Vitamin C:33.53mg
40.64%
Selenium:20.99µg
29.99%
Vitamin B2:0.5mg
29.41%
Phosphorus:275.21mg
27.52%
Vitamin A:1335.59IU
26.71%
Fiber:5.57g
22.28%
Vitamin B6:0.35mg
17.59%
Magnesium:63.62mg
15.91%
Vitamin B5:1.55mg
15.51%
Potassium:524.95mg
15%
Folate:59.85µg
14.96%
Vitamin B12:0.84µg
13.99%
Calcium:138.43mg
13.84%
Vitamin B3:2.56mg
12.82%
Zinc:1.9mg
12.67%
Iron:2.16mg
12%
Copper:0.24mg
11.77%
Vitamin B1:0.16mg
10.72%
Vitamin K:10.17µg
9.69%
Vitamin D:1.31µg
8.76%
Vitamin E:1.22mg
8.13%