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Breakfast frittata
Mayo Clinic Diet2
| Prep | 15 min | |
| Cook | 15 min |
Frittatas are a great way to sneak in veggies first thing in the morning. They make a perfect breakfast-for-dinner meal too!
- Zucchini, 2 small, shredded
- Dijon mustard, 2 tsp(s)
- Eggs, 2 large
- Extra virgin olive oil, 2½ tsp(s)
- Red onion, chopped, ¼ cup(s)
- Tomato, 2 medium, whole, chopped
- Swiss chard, 1 cup(s), firmly packed, shredded
- Cheddar cheese, reduced fat, shredded, 2 tbsp(s)
- Part-skim ricotta cheese, 2 tbsp(s)
- Parsley, fresh, 1 tbsp(s), leaves to serve, or basil
- Black pepper, 1 dash(es)
- Whole-grain bread, 4 slice(s), toasted
Method
Place shredded zucchini into a clean tea towel, gather the edges and squeeze the excess liquid. Discard liquid.
Preheat the oven to broil. Whisk the mustard and eggs together until well combined.
Heat the olive oil in the base of 7-inch (base), 10-inch (top) non-stick ovenproof frying pan over medium heat. Add the onion, cook for 1 minute stirring occasionally, until soft. Add the zucchini and tomatoes, cook for 5 minutes until the vegetables have softened and the moisture has evaporated. Stir in the Swiss chard and half the cheddar cheese. Spread evenly over the pan. Dollop over the ricotta.
Pour over the egg mixture and allow the egg to run to the base. Cook for 4 minutes or until the egg is almost set. Sprinkle the remaining cheese.
Place the pan under the broiler for 2 to 3 minutes or until the top is set and lightly golden. Scatter over the parsley or basil. Season to taste with black pepper. Cut in half and serve with slices of toast.
Nutrition facts per serve
Makes 2 serves
Food Groups
|
V
|
2.8 |
|
F
|
0 |
|
C
|
2.3 |
|
PD
|
1 |
|
Ft
|
1.2 |
|
S
|
0 |
Nutrition Facts
| Calories | 401 |
| Total Fat | 16.6 g |
| - Saturated Fat | 4.7 g |
| Cholesterol | 196.2 mg |
| Sodium | 695 mg |
| Total Carbohydrate | 43.1 g |
| - Dietary Fiber | 8.7 g |
| - Total Sugars | 11.2 g |
| -- Added Sugars | 0 g |
| Protein | 22.8 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy to prepare recipes show you how good food can be great — and great for you, too.