Eggs are a complete protein source, and in this case, they are cooked with vegetables as in a saucepan. The frittata is perfect for brunch, lunch or even dinner!
For an elegant and personal touch to cook and serve in individual ramekins.
NUTRITIONAL INFORMATION
10 portions.
calories 140
Fat 7 g
2.5 g saturated fat
175 mg cholesterol
230 g sodium
Carbohydrates 8 g
1 g fiber
10 g protein
INGREDIENTS
1 c. tablespoons of canola oil 15 mL
1 1/2 cup chopped red pepper 375 mL
1 1/2 cup chopped fennel 375 mL
3/4 cup chopped red onion 175 mL
1 c. tsp fennel seeds 5 mL
1 cup white potatoes, peeled and cubed 250 mL
8 large eggs
1/4 cup 1% milk 60 mL
1/2 c. teaspoon freshly ground black pepper 2 mL
1 cup cheddar cheese, low fat 250 mL
1/2 cup feta cheese, reduced fat, crumbled 125 mL
INSTRUCTIONS
1. Preheat oven to 400 º F (200 º C). Spray a glass baking dish baking 9 x 13 inches (22 x 33 cm) with canola oil spray and set aside.
2. In a large skillet, heat the canola oil over medium-high heat. Add red peppers, fennel, onions and fennel seeds to recover from 3 to 4 minutes or until vegetables begin to soften. Remove from heat and add the potatoes. Divide vegetable mixture evenly in the dish glass.
3. In a small bowl, whisk the eggs with the milk and black pepper. Pour over vegetables. Then sprinkle evenly over cheddar cheese and feta cheese. Bake, already preheated oven for 25 to 30 minutes or until eggs are cooked.
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