Spring Frittata

Fresh vegetables make this spring frittata the perfect springtime breakfast.

Filled with fresh vegetables and flavour, this spring frittata makes a wonderful, protein-packed breakfast, or brinner any day of the week! It only takes about 30 minutes to make, and one pan means a quicker clean up.

This frittata is suitable for ovo-lacto vegetarians and is gluten-free. Meat-eaters can swap the avocado oil and instead fry up a little bacon or pancetta to render out the fat for further cooking. Remember to drain any excessive amounts of fat from the pan before adding the vegetables. A tablespoon is all that is needed.

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Ingredients

(Makes 6 servings)

• 12 large eggs

• 1/2 cup plain low-fat yogurt (or dairy-free yogurt)

• 1/2 cup cheddar cheese, shredded

• 1/4 teaspoon salt

• 1/4 teaspoon ground black pepper

• 1 tablespoon avocado oil

• 1 medium yellow onion, diced

• 1 medium red bell pepper, sliced

• 1 cup baby spinach

• 1/2 teaspoon dried tarragon

• 1/2 teaspoon dried basil

• 1/4 cup fresh parsley (optional)

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Directions

Preheat oven to 400°F / 200°C.

With whisk attachment!

In a large mixing bowl, crack the eggs then add the yogurt, salt, and ground black pepper. Whisk until combined and a bit foamy. Sprinkle in the cheddar cheese and fold onto the egg mixture. Set aside.

In a cast iron pan over medium-high heat, add the avocado oil. Once the oil is hot, add the onion and sauté until it starts to soften (about 4 or 5 minutes). Add the bell pepper and continue sautéing until the bell pepper begins to soften (additional 4 or 5 minutes). Add the baby spinach and herbs. Combine well and sauté for a minute or two more to soften the spinach.

Enamelled Cast Iron Skillet

Spread the vegetables in an even layer across the bottom of the pan. Give the egg mixture a stir, then pour over the vegetables. Cook for 3 or 4 minutes to give the bottom of the egg a chance to begin setting up, then transfer the cast iron pan into the oven. Cook for 15 to 20 minutes, until the top begins to brown.

Remove from the oven and let cool for a few minutes before cutting and serving. The egg may be a bit puffy coming out of the oven, but it will sink as it starts to cool. Garnish with fresh parsley (optional) and serve.

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Nutritional Information Per Serving:

total calories = 221.5 | total fat = 15.1g | saturated fat = 5.23g | cholesterol = 396.25mg | sodium = 297.46mg | net carbohydrates = 7.9g | dietary fibre = 0.61g | sugars = 4.02g | protein = 15.53g