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This is a delightful Mediterranean recipe that can be served at any meal and provides a healthy and scrumptious option.

Ingredients

Portions: 6

For the Cheese and Vegetable Frittata:

• 6 large eggs
• 2 tablespoon whole-wheat flour
• 1 teaspoon baking powder
• 1/4 teaspoon black pepper
• 1 medium onion (about 1 cup), cut into 1/2 inch pieces
• 1 cup fresh or frozen spinach, cut into 1/2-inch pieces
• 1 cup red and/or green bell pepper, cut into 1/2-inch pieces
• 1 cup fresh mushrooms

Alternatively, you can use:

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

For the Fruit Salad:

• 2 peeled oranges, cut in half, then into 6-8 pieces, depending on their size
• 1 cup fresh green, red or purple grapes (use varieties without seeds), left whole
• 1 cup fresh or frozen strawberries, if fresh remove green top, sliced in half or quarters depending on their size
• 1 cup fresh or frozen mixed berries (blueberries, blackberries and/or raspberries)
• 2 tsp balsamic or white wine vinegar OR fresh or bottled lime or lemon juice OR pineapple and/or orange juice
• 2 teaspoon olive oil
• 2 Tbsp mint or basil leaves, left whole, removed from stems

Instructions

For the Cheese and Vegetable Frittata:

1. Preheat the oven (regular or toaster oven) to broil setting.
2. Whisk the eggs until they are foamy in a large bowl, mix in the whole wheat flour, black pepper, and baking powder.
3. Get a heavy skillet with an ovenproof handle, spray it with the cooking spray and heat it on medium.
4. Cook the onions in the skillet until soft, then add the spinach, bell pepper, and mushrooms and cook for 2-3 more minutes.
5. Add the garlic and the basil, be sure to stir constantly to prevent burning.
6. Pour the egg mixture into the pan and stir to mix the ingredients.
7. Continue cooking for 5-6 minutes until the egg mixture sets on the bottom and starts setting on the top.
8. Include the shredded cheese and push it lightly below the eggs to prevent burning.
9. Place the pan in the oven and broil for 3-4 minutes until it becomes golden and fluffy.
10. Cut into 6 servings after removing pan from the oven and serve.

For the Fruit Salad:

1. Combine all ingredients of the fruit salad in a large bowl.
2. Shake the vinegar or juice with the olive oil to mix in a small covered jar.
3. Add the dressing to the fruit and coat evenly. For frozen fruit, be gentle to avoid breaking them up.
4. Garnish the salad with fresh herbs if available.
5. Serve alongside the frittata.

Helpful Tips

For a spicy touch, you can add paprika or dried red chili powder to the fruit salad. Add right before consumption to avoid increasing the spice intensity over time. Citrus fruits, mango and pineapple particularly would taste great with it.

You can increase the vegetable variety in the frittata by adding broccoli, eggplant or zucchini diced into ½ inch pieces. Your kids can help with selecting the ingredients and, depending on how old they are, even with preparations like cracking and whisking the eggs, cutting vegetables and cheese.

When it comes to fruit salad, fresh or thawed frozen mango, fresh or naturally canned pineapple, fresh or frozen peaches, nectarines or melons can be used depending on their availability or season. For canned fruit, opt for fruit packed in water, its own juice, or light syrup; remember to drain and rinse beforehand.

This recipe is approved by American Heart Association’s nutrition experts. It follows specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern. It might be suitable for those managing diabetes, heart disease, high blood pressure, or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calorie recipes. However, always consult with a qualified health care provider about your specific dietary needs. If you have or suspect a medical issue, reach out to a health care professional. The copyright of this recipe belongs to American Association, Inc. (AHA). They grant permission to link to or share their recipes provided no alterations are done.