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Veggie & Cheese Fritatta For 4 Recipe

Looking for an easy Veggie & Cheese Fritatta for 4 recipe? Learn how to make Veggie & Cheese Fritatta for 4 using healthy ingredients.


Submitted by auntielynn

Makes 4 servings



A fritatta is basically the inside of a quiche -- and this one is not only meatless, but also lower in fat and higher in fiber than most -- any less fat begins to approach criminal offense to heritage. Good with more black pepper -- use a coarse grind for an earthy flavor, and adjust the salt to your taste. If you're brave, add 1-2 t Tabasco to the custard before pouring. Any low fat cheese will work as well -- especially good with pepper jack, swiss, or with a combination of mozzerella and provalone. Great for a late supper, or a weekend brunch.

Recipe Ingredients for Veggie & Cheese Fritatta for 4

6 eggs
1 cup egg beaters
16 ounces broccoli
6 ounces cauliflower
8 ounces whole kernel corn
6 ounces carrot
4 ounces onion
4 ounces yellow squash
4 ounces zucchini
3/4 cup 2% milk
8 ounces 2% cheddar cheese
2 T chives
1/4 cup parmesean cheese
1/4 cup bread crumbs
2 t salt
1/2 t pepper

Recipe Directions for Veggie & Cheese Fritatta for 4

  1. Preheat oven to 425, and lightly spray a large cast iron skillet, or pyrex lasagne dish with cooking spray.

  2. Grate the carrot; thinly slice the onion, zucchini, & squash; chop the broccoli and cauliflower (about 1/2" dice) and chop the chives. Grate the cheese. Toss all the veggies together with the grated cheddar and spread them evenly in the bottom of your baking dish.

  3. Beat eggs, egg beaters, milk, salt and pepper to taste (and Tobasco if you like it hot.) Pour the custard mix over the veggies.

  4. Mix bread crumbs with parmesean (and additional cracked pepper if desired) and sprinkle evenly over the veggies and custard.

  5. Bake at 425 for 10 minutes, then reduce heat and bake an additional 40-50 minutes on 350, or until firm throughout and browned on top.

Categories

Vegetables, Breakfast, Brunch

Nutrition Facts
Serving Size 589.2g
Amount Per Serving
Calories
589
Calories from Fat
286
% Daily Value*
Total Fat
31.8g
49%
Saturated Fat
16.3g
81%
Trans Fat
0.0g
Cholesterol
349mg
116%
Sodium
1977mg
82%
Potassium
1415mg
40%
Total Carbohydrates
38.3g
13%
Dietary Fiber
8.2g
33%
Sugars
12.9g
Protein
42.1g
Vitamin A 187% Vitamin C 233%
Calcium 71% Iron 28%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • High in calcium
  • High in phosphorus
  • High in selenium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in saturated fat
  • High in cholesterol
  • High in sodium
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