A healthy Mother's Day recipe: Vegetable frittata

vegetable frittata
Vegetable frittata

Wake up Mom to the smell of sautéed vegetables this Mother’s Day! If you decide to make this later, it’s perfect for brunch as well. Make it a complete meal with whole grain toast and this side salad featuring tender baby spinach and a tangy mustard and apple cider vinaigrette.

Vegetable Frittata

Makes 6-8 servings

Ingredients

  • 8 eggs, whole
  • 2 Tbsp milk
  • ½ cup shaved parmesan
  • ½ tsp salt
  • ¼ tsp ground black pepper
  • 1-2 cloves of garlic, minced
  • 2/3 cup broccoli florets
  • 1 medium red, orange, or yellow bell pepper, cut into ¼ inch strips
  • ½ medium sweet onion, sliced
  • Stock (chicken or vegetable) or water, as needed

Instructions

1. Preheat oven to 350°F

2. In a large bowl, whisk eggs, milk, parmesan, and seasonings; set aside

3. Heat a medium sauté pan or cast-iron skillet over medium-high heat

4. Add oil and sauté onions until softened

5. Add bell peppers and sauté for until slightly softened

6. Add garlic and sauté for 1 minute

7. Add broccoli florets and sauté for 3 minutes

8. Add a tablespoon of stock or water to the sauté pan with vegetables until broccoli is bright green and semi-soft

9. Transfer vegetables to the bowl containing the whisked eggs and mix

10. In the same sauté pan, add 1 tsp of oil and heat over medium heat

11. Add the egg and vegetable mixture and cook on the stove top for 3 minutes

12. Transfer pan to the oven to finish cooking for 8-10 minutes

13. Remove frittata from the pan and transfer to a cutting board to cut into 6 to 8 portions.  Enjoy!

 

Spinach Salad

Ingredients

  • 2 tbsp wholegrain mustard
  • 1/3 cup apple cider vinegar
  • 1-2 cloves garlic, minced
  • 1 tbsp honey
  • ½ tsp salt
  • ¼ tsp pepper
  • ½ cup canola oil
  • 1 oz extra virgin olive oil
  • 8 oz baby spinach, or any greens you like (try arugula, kale or spring mix)

Instructions

1. Put all the ingredients in a plastic container or jar with enough space to hold them all

2. Shake until ingredients are mixed thoroughly and look opaque

3 Adjust salt and pepper to taste

4 Toss greens in vinaigrette

5. Leftover vinaigrette can be stored in the fridge for 5 to 7 days

 Cuadros, a Drexel University student majoring in nutrition, is interning with the Healthy Weight Program at Children’s Hospital of Philadelphia.