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Mediterranean Cheese and Vegetable Frittata with Fruit Salad

This Mediterranean dish is a flexible, delicious, and heart-friendly option suitable for any meal of the 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 bell pepper (red and/or green), diced into 1/2-inch pieces
• 1 cup fresh mushrooms

OR

• 1 cup canned mushrooms
• 1 clove garlic (finely chopped)
• 2 tablespoons fresh basil (finely chopped)
• 1/3 cup part-skim mozzarella cheese (shredded)
• Cooking spray

For the Fruit Salad:

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

Directions

For the Cheese and Vegetable Frittata:

1. Preheat the oven (regular or toaster) to broil.
2. In a large bowl, whisk the eggs until frothy, then mix in the whole wheat flour, black pepper, and baking powder.
3. Use a heavy skillet with an oven-safe handle, coat it with cooking spray, and heat over medium.
4. Add the onion and cook until soft; then add spinach, bell pepper, and mushrooms, cooking for an additional 2-3 minutes.
5. Add the garlic and basil, cooking for 1 more minute to prevent burning.
6. Pour the egg mixture into the pan and gently stir to combine with the vegetables.
7. Cook for 5-6 minutes, or until the edges set and the top begins to firm up.
8. Sprinkle the shredded cheese and lightly push it under the eggs to prevent burning.
9. Transfer the pan to the oven and broil for 3-4 minutes, or until golden and fluffy.
10. Remove from the pan, cut into 6 servings, and serve.

For the Fruit Salad:

1. In a large bowl, mix all the fruit salad ingredients together.
2. In a small jar, combine the vinegar or juice with the olive oil and shake to mix.
3. Drizzle the dressing over the fruit and toss to coat. If using frozen fruit, mix gently to avoid mushiness.
4. Garnish with fresh herbs if available.
5. Serve alongside the frittata.

Quick Tips

Tip: For added heat, offer paprika or dried red chili powder for guests to sprinkle on their fruit salad. This will enhance spiciness over time, so it’s advisable to add just before serving to prevent leftovers from becoming too hot. This works particularly well with citrus fruits like oranges and grapefruit, as well as mango and pineapple.

Tip: Feel free to incorporate broccoli, eggplant, or zucchini, all cut into 1/2-inch pieces, into the frittata. Kids can assist by arranging the ingredients and, depending on their age, help crack and whisk the eggs, chop vegetables, or shred cheese.

Tip: You can use fresh or thawed frozen mango, fresh or canned pineapple in juice, fresh or frozen peaches, nectarines, or melons based on seasonal availability. When using canned fruit, opt for those stored in water, natural juice, or light syrup (drain and rinse beforehand).

American Heart Association recipes are developed or reviewed by nutrition experts and comply with specific, science-based dietary guidelines and criteria for a healthy diet. Some recipes may be beneficial for individuals managing diabetes, hypertension, heart disease, and/or other conditions or looking for low-sodium, low-fat, low-sugar, or low-calorie recipes. However, this site does not provide medical advice, diagnosis, or treatment. Always consult your healthcare provider for diagnosis and treatment concerning your specific dietary needs. If you have or suspect a medical issue, please reach out to a qualified healthcare provider.

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