Tuesday, October 13, 2015

Healthy Vegetable Frittata - a Good Recipe for Meatless Mondays

Yesterday, for "Meatless Monday" I prepared a healthy vegetable frittata. It turned out to be a dinner that we really enjoyed. I think perhaps you might as well, so I am posting the recipe here today.


Recipe for Vegetable frittata - a perfect Monday meal


Something besides turkey, for those who recently celebrated Canadian Thanksgiving!
Not only is this vegetable frittata meatless, but it is low in calories and provides several servings of vegetables. I suspect it might especially appeal to my Canadian readers, after a heavy turkey dinner on Canadian Thanksgiving yesterday. Happy Thanksgiving to all of you, by the way!


What is Meatless Monday, anyway?

Meatless Monday is a concept I became aware of about a year or two ago. I am not always good at observing it, but lately have been trying to be sure we have at least one meatless dinner some time in each week - if not always on Monday.

The idea of Meatless Monday is not new - according to the Meatless Monday website, it actually originated back during World War I. The US Food Administration encouraged Americans to "do their part" to help win the war, by observing "Meatless Monday" and "Wheatless Wednesday."  The idea resurfaced in 2003, as a public service campaign, suggesting a "way for individuals to do something good for themselves and for the planet."

Again according to the Meatless Monday website, eating less meat is better for our health and our wallet. It is good for the environment as well, because the farming of vegetables and grains uses less water and fuel, and produces less greenhouse gases, than does the meat industry. 

At least right now, I have no intentions of becoming a vegetarian. But, that doesn't mean I can't at least reduce the amount of meat in my diet. Since every little reduction helps my health and the planet, with recipes like this - why not?


Are eggs okay on Meatless Monday?

There has been some conversation as to how eating eggs can be allowed on meatless Monday, since eggs come from chickens - but as there are egg recipes on the Meatless Monday website, I am considering it to be okay.


A satisfying meatless meal - even for a hungry teenager

This fritatta was easy to make, used up a variety of vegetables in my vegetable bin, and really tasted yummy. Made with mostly egg whites and just a small amount of cheese, it is really healthy. Served with a big salad, it was a satisfying dinner - even for my hungry teenager.

Here's the recipe - enjoy!




saute the vegetables


Meatless Monday (or Any Day) Healthy Vegetable Frittata


With a green salad, this frittata is perfect for a delicious low-calorie meal. A crusty baguette would go nicely with it, as well. 

This recipe serves 4. 

Ingredients:

2 tsp. olive oil
1/2 cup red, yellow or orange pepper (or combo), chopped
1 small onion, chopped
3/4 cup chopped zucchini
1/2 cup chopped mushrooms
1/3 cup kale, chopped
1/2 - 1 tsp. salt
1/2 tsp. pepper,
3/4 cup cherry tomatoes, quartered
1 TBSP fresh basil, chopped - or 1 tsp. dried basil, if fresh is unavailable
2 large eggs
8 egg whites
2/3 cup shredded parmesan cheese.

NOTE: Feel free to substitute any vegetables, just be sure they have similar water content and cooking times to the ones listed here - and have similar water content.


Vegetable frittata before the last sprinkle of cheese


Method:

  1. Preheat oven to 400 degrees F. Whisk eggs and 1/3 cup cheese together in a mixing bowl.
  2. Drizzle olive oil down sides of pan (preferably a well-seasoned cast iron skillet or 10 non-stick frying pan) and swirl to coat entire pan.
  3. Heat pan over medium-low heat until oil is just beginning to smoke, add chopped onion and peppers. Cook until translucent, about 8 minutes.
  4. Add zucchini, mushrooms, kale, and salt and pepper. Continue to cook, increasing heat to medium high, until soft.
  5. Pour egg mixture over vegetables in skillet, keep heat at medium high. Be sure to pour it so that all vegetables are submerged. 
  6. Sprinkle tomatoes and basil evenly across the top - they will sink a little.
  7. Cook a couple minutes, until edges just begin to set, reducing heat if needed to prevent over-browning.
  8. Sprinkle the reminder of the parmesan cheese evenly on top. Place pan in oven, uncovered.
  9. Cook 15 - 18 minutes, or until frittata is completely cooked. It will be firm, puffed up, and when a thin skewer is inserted in center, it will come out clean.
  10. Cut into pieces and serve warm.
Note: While developing this recipe, I read a number of different frittata recipes. My favorite version (which resembles this recipe) was found on the blog, Confessions of a Fit Foodie.  Not only did I like her recipe, I really liked her blog as well!

Add cheese, then bake the frittata at 400 degrees

And one more photo of the finished product ...

This photo is all that is left of my vegetable frittata!

What is your favorite meatless meal?

This post may be linked to one of the great link-up parties I follow and list on my blog. Check them out!

Note: Hours after this recipe was published, I realized I forgot to include kale in the ingredients. I have corrected my mistake, and I apologize for it! Even without the kale, it would be delicious. Feel free to subtract or substitute any ingredients you don't like.

12 comments :

  1. That looks delicious. I wanted to try meatless Monday around here, but my husband is not a willing participant! Every once in a while I can sneak in eggs instead of meat. He is so goofy sometimes!

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    1. I thought my son would miss meat last night, and not get enough with this healthy light meal, especially after soccer practice. Instead, he commented on how good it looked, said he got full, and that it was really good! He did have a pretty good-sized snack when he first got home though. ;)
      By the way, when I made this, I added some kale but forgot to include it in the recipe. (You can see it in the photos.) I have made the correction both in the ingredients and the method now.

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  2. It looks really yummy! I'll have to try it.

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    1. Let me know if you do try the recipe Mary - and tell me what you think!

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  3. I adore frittata and make it often. It is a wonderful way to use up leftover vegies and a filling, and healthy meal. Sadly, when/if I go vegan I will have to reconsider...

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    1. I like the idea of eating less meat ( and less sugar, white flour, etc...) - but I could never, ever become vegan. I admire you for considering it though.

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  4. I love this recipe Susan. My husband is on a no carb diet, so this will be perfect for him!

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    1. I think he will like the frittata Lana - it is actually surprisingly filling!

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  5. I've never tried a frittata and never wanted to until now! I pinned this to give it a try, although I know I'll never get mom to eat it since she won't eat anything that is green anymore. I know...weird, but I guess it's the dementia.

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    1. You actually could make this without putting anything green in it, Rena. Just leave out the kale, zucchini and basil, and substitute with other veggies and seasonings instead.

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  6. I've made vegetable frittata quite often, with left over vegetables from the night before. It's one of my favourite ways to use up leftovers.
    Meatless Monday? I'm meatless most days of the week, mostly because I can't be bothered cooking the stuff.

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    1. It sounds like you eat a healthy diet, River!

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