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Vegetable Skillet Frittata

Note: If you try this recipe, get a grownup's help because it requires using a knife, the stovetop, and the oven.

Prep time: 25 minutes

What you need:

  • 1 tablespoon olive oil
  • 1/2 cup onion, chopped
  • 1 cup red pepper, chopped
  • 1-1/2 cups broccoli florets, cut into small pieces
  • 1/2 cup liquid egg whites
  • 2 eggs, beaten
  • 1/2 cup reduced-fat cheddar cheese

Equipment and supplies:

  • 10" skillet, non-stick
  • Measuring cups
  • 1 knife
  • Heatproof spatula
  • Broiler
  • Stovetop

What to do:

  1. Preheat broiler.
  2. Add 1 tablespoon of olive oil to the skillet over medium heat. Add the onion, pepper, and broccoli.
  3. Cook for 5 minutes, stirring occasionally.
  4. Pour egg whites and eggs into skillet over the vegetables.
  5. Cook until eggs are almost fully cooked. Top with cheese.
  6. Use an oven mitten to transfer the skillet into the oven. Broil until the cheese is melted and eggs are fully cooked.
  7. Remove pan from the oven and allow to cool for a minute before serving.

Nutritional analysis (per serving):

  • 160 calories
  • 12g protein
  • 8g fat
  • 3g sat. fat
  • 9g carbohydrate
  • 3g fiber
  • 80mg cholesterol
  • 210mg sodium
  • 3g sugars

Serves: 4

Serving size: 1/4 of a 10-inch skillet

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

Reviewed by: Mary L. Gavin, MD