BY HILLARY BENNETTS
As a nutritionist, I’m always on the hunt for meals that are both nutritious and delicious. This frittata hits both marks, and as a bonus, it is simple, quick and makes great leftovers. It’s also versatile. It is a tasty and satisfying breakfast or brunch, and in my household, we also love it for BFD—our loving term for when we eat breakfast for dinner. Pair it with a salad for a lighter meal, or add some more substance with a side of sweet potato hash or crusty bread. Don’t love the veggies and herbs listed? Swap them out for those you like or what’s fresh in season.
Back to the nutrition — this meal is a rockstar. In addition to including lots of fresh veggies, the star of the show is one of my favorites — eggs! These little powerhouses pack a nutritional punch, with high-quality protein and fat and essential nutrients like choline and B vitamins. When buying eggs, choose pasture-raised. These are the eggs from chickens that have been able to roam freely in the outdoors and eat all of the good stuff on the ground that improves the quality (and nutrition content) of their eggs. Just like humans, what chickens eat determines how healthy they are. The healthier the chicken, the healthier the egg. Yes, they cost a little more, but they are well worth the investment and still one of the most inexpensive sources of high-quality protein. In the summertime, find them locally at the South Pearl Street farmers market!
1 tbsp coconut oil, avocado oil, or ghee
1 bell pepper, diced
2 fistfuls (about 2-3 cups) fresh spinach, roughly chopped
2 tbsp chopped fresh basil, divided
1 clove garlic, minced (or ½ tsp powdered)
½ tsp onion powder
¼ tsp sea salt
¼ tsp. ground black pepper
2 tomatoes, thinly sliced
Fine grain sea salt and pepper to taste
Avocado, for serving (optional)
i. Preheat your oven to 375 degrees. Heat the coconut oil over medium-high heat in a cast iron or other oven-proof skillet.
ii. While the skillet heats, whisk the eggs well in a large bowl with onion powder, garlic, salt, pepper, and about half of the basil, and set aside.
iii. Add the bell pepper to the skillet and cook 2-3 minutes until soft.
iv. Add the spinach to the skillet, stir, and cook another minute or two until wilted.
v. Pour the egg mixture over the sautéed veggies and top with sliced tomatoes.
vi. Bake for 20-25 minutes, or until the eggs are set and edges begin to turn golden brown.
vii. Let it sit to cool and set about 10 minutes, then either garnish with the remaining basil and serve or wrap and refrigerate or freeze for later use.
If you don’t have an oven-proof skillet, just saute the veggies in a skillet and then transfer the mixture to a baking dish before adding the egg mixture. Your baking time may increase a bit with this approach.
For a crispier top, turn the oven to broil for the final minute or two of cooking.