Vegetable and Cheese Frittata with a Fresh Fruit Salad

This Mediterranean Recipe is a Delicious and Healthy Choice for Any Meal

A Cheese and Vegetable Frittata paired with a refreshing Fruit Salad offers a nutritious and flavorful meal option that can be enjoyed at any time of day.

Ingredients

Servings: 6

Cheese and Vegetable Frittata:

• 6 large eggs
• 2 tablespoons whole-wheat flour
• 1 teaspoon baking powder
• 1/4 teaspoon black pepper
• 1 medium onion (about 1 cup), diced into 1/2-inch pieces
• 1 cup fresh or frozen spinach, chopped into 1/2-inch pieces
• 1 cup red and/or green bell pepper, diced into 1/2-inch pieces
• 1 cup fresh mushrooms
  Or:
• 1 cup canned mushrooms
• 1 clove garlic, finely chopped
• 2 tablespoons fresh basil leaves, finely chopped
• 1/3 cup part-skim mozzarella cheese, shredded
• Cooking spray

For the Fruit Salad:

• 2 oranges, peeled and segmented into 6-8 pieces based on size
• 1 cup fresh seedless green, red, or purple grapes
• 1 cup fresh or frozen strawberries, hulled and halved or quartered depending on size
• 1 cup fresh or frozen mixed berries (blueberries, blackberries, and/or raspberries)
• 2 teaspoons balsamic or white wine vinegar, or juice of lime/lemon/pineapple/orange
• 2 teaspoons olive oil
• 2 tablespoons mint or basil leaves, whole and stemless

Instructions

For the Cheese and Vegetable Frittata:

1. Set the oven to broil.
2. Whisk the eggs in a large bowl until foamy, then blend in the whole-wheat flour, black pepper, and baking powder.
3. Spray a heavy ovenproof skillet with cooking spray, heating over medium.
4. Add the onion, cooking until softened. Stir in the spinach, bell pepper, and mushrooms, cooking for 2-3 more minutes.
5. Mix in the garlic and basil, cooking for an additional minute to prevent burning.
6. Pour the egg mixture into the pan, combining it with the vegetables.
7. Cook until the bottom is set and the top begins to firm, about 5-6 minutes.
8. Sprinkle the cheese over the top, gently pressing under the eggs to prevent burning.
9. Place in the oven and broil for 3-4 minutes until golden and fluffy.
10. Remove from the pan, slice into 6 portions, and serve.

For the Fruit Salad:

1. Combine the fruit in a large bowl.
2. In a small jar, shake vinegar or juice with olive oil to mix.
3. Pour dressing over the fruit, gently tossing to coat. Handle frozen fruit cautiously to avoid breaking them.
4. Garnish with fresh herbs if available.
5. Serve alongside the frittata.
6. (Refer to Cooking Tips for additional ingredient options)

Quick Tips

Tip: Offer paprika or dried red chili powder for added spice to the fruit salad. Add just before serving to prevent the salad from becoming too spicy over time. This complements citrus fruits or tropical fruits like mango and pineapple.

Tip: Enhance the frittata by including broccoli, eggplant, or zucchini, chopped into ½-inch pieces. Children can assist by preparing ingredients, with tasks suited to their age such as egg cracking, vegetable chopping, or cheese shredding.

Tip: Depending on availability and season, use fresh or thawed frozen mango, fresh or canned pineapple, or fresh or frozen peaches, nectarines, or melons in the fruit salad. Choose canned fruits in water, juice, or light syrup, draining and rinsing before use.

American Heart Association recipes are crafted or reviewed by nutrition experts to align with science-based dietary standards for a healthy diet. Some recipes are suitable for managing conditions like diabetes, high blood pressure, heart disease, or seeking recipes low in sodium, fat, sugar, cholesterol, or calories. Always consult health care providers for personalized diagnosis and treatment. If you suspect a health issue, contact a qualified provider.

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