Cheese and Veggie Frittata with Fresh Fruit Salad

This Mediterranean dish presents a flavorful, adaptable, and heart-healthy option suitable for any meal throughout 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 (approximately 1 cup), diced into 1/2 inch pieces
• 1 cup fresh or frozen spinach, chopped into 1/2-inch pieces
• 1 cup red and/or green bell peppers, diced into 1/2-inch pieces
• 1 cup fresh mushrooms

OR

• 1 cup canned mushrooms
• 1 clove garlic (minced)
• 2 tablespoons fresh basil leaves (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 size
• 1 cup fresh green, red or purple grapes (preferably seedless), kept whole
• 1 cup fresh or frozen strawberries (if fresh, remove 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 or bottled lime or lemon juice OR pineapple and/or orange juice
• 2 teaspoons olive oil
• 2 tablespoons mint or basil leaves, whole, removed from stems

Directions

For the Cheese and Vegetable Frittata:

1. Set the oven (regular or toaster) to broil.
2. In a large bowl, whisk the eggs until frothy, then mix in the whole wheat flour, baking powder, and black pepper.
3. In a heavy skillet that can be placed in the oven, spray with cooking spray and heat over medium.
4. Add the onion and sauté until it begins to soften, then incorporate the spinach, bell pepper, and mushrooms, cooking for an additional 2-3 minutes.
5. Add garlic and basil, cooking for another minute, stirring to prevent burning.
6. Pour the egg mixture into the pan and stir to combine with the vegetables.
7. Cook for 5-6 minutes until the egg starts to set on the bottom and just begins to firm up on top.
8. Add the shredded cheese and gently push it under the eggs with the back of a spoon to prevent burning.
9. Place the skillet in the oven and broil for 3-4 minutes until it is golden and puffy.
10. Remove from the skillet, slice into 6 portions, and serve.

For the Fruit Salad:

1. In a large bowl, mix all ingredients for the fruit salad.
2. In a small sealed jar, combine vinegar or juice with the olive oil and shake to blend.
3. Drizzle the dressing over the fruit and toss gently to coat. If using frozen fruit, be careful not to break them apart too much while mixing.
4. Optionally garnish with fresh herbs if available.
5. Serve alongside the frittata.
6. (Refer to Cooking Tips for more ingredient suggestions)

Quick Tips

Tip: For added spice, consider offering paprika or dried red chili powder for guests to sprinkle into their fruit salad just before serving. This keeps the salad from becoming overly spicy if left to sit, especially great with citrus, mango, and pineapple.

Tip: Feel free to include broccoli, eggplant, or zucchini cut into ½ inch pieces among the vegetables in the frittata. Children can help with prepping ingredients, such as cracking eggs, chopping vegetables, and shredding cheese, depending on their age.

Tip: Fresh or frozen thawed mango, canned pineapple in its juice, or fresh peaches, nectarines, or melons can be utilized based on availability and seasonality. When opting for canned fruits, select those in water, their own juice, or light syrup (be sure to drain and rinse).

Recipes developed or reviewed by nutrition experts from the American Heart Association align with specific dietary guidelines to promote a healthy eating pattern.

Some recipes may be appropriate for individuals managing diabetes, high blood pressure, heart disease, or those seeking low-sodium, low-fat, low-sugar, or low-calorie options. However, this site and its information should not be considered medical advice, diagnosis, or treatment. Always consult your healthcare provider for diagnosis and treatment tailored to your dietary requirements. If you believe you have a medical issue, speak with a qualified healthcare professional.

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