Children's Health Network
Children's Health Network

Minneapolis, Minnesota
612-813-7436
www.childrenshealthnetwork.org


Pepper & Onion Frittata

Note: Frittatas can be served hot or cold, so enjoy it warm for dinner and pack it cold for lunch. Get a grownup's help with this recipe, which requires using the oven/stove and chopping with a knife.

Prep time: 25 minutes

What you need:

  • 3 egg whites
  • 3 eggs
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon extra virgin olive oil
  • 1 medium pepper, thinly sliced
  • 1 small onion, thinly sliced
  • 1/3 cup low-fat cheddar cheese, shredded
Equipment and supplies
  • Bowl (for mixing)
  • Cutting board
  • Knife
  • 10- to 12-inch nonstick, oven-safe skillet (This means it's OK to put it in the oven. Ask an adult if you're not sure.)

What to do:

  1. Set the oven to broil. Careful, this is a hot-hot setting!
  2. Wrap handle of skillet with nonstick aluminum foil.
  3. In a medium bowl, mix together eggs, salt, and pepper.
  4. Heat olive oil in the nonstick skillet over medium heat.
  5. Add sliced peppers and onions and cook until soft, about 8 minutes.
  6. Pour egg mixture over the peppers and onions and stir gently with a rubber spatula. Cook for 2–3 minutes, just until eggs begin to set on the bottom.
  7. Sprinkle with shredded cheese.
  8. Use an oven mitten to transfer the skillet in to the broiler. Broil for 3-4 minutes. The cheese should bubble and the frittata should be "set." That means it's not liquid and jiggly anymore.
  9. Remove pan from the oven and allow to cool for a minute before slicing into 6 wedges. Serve.

Serves: 6

Serving size: 1 wedge (1/6 of frittata)

Nutritional analysis (per serving):

90 calories
7g protein
5g fat
1.5g sat. fat
3g carbohydrate
1g fiber
105mg cholesterol
290mg sodium
2g sugars

Note: Nutritional analysis may vary depending on ingredient brands used.

Reviewed by: Mary L. Gavin, MD

A KidsHealth Education Partner

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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