Primavera Frittata

Primavera Frittata Recipe - Italian-inspired dish with eggs and fresh veggies

Region / culture: Italy | Preparation time: 15 minutes | Cooking time: 10 minutes | Servings: 2

Introduction

Primavera Frittata is a delicious and nutritious dish that is perfect for any meal of the day. Packed with fresh vegetables and protein-rich eggs, this frittata is a great way to start your day or enjoy a light and healthy dinner.

History

The frittata is an Italian dish that is similar to an omelet or quiche. It is typically made with eggs and a variety of vegetables, meats, and cheeses. The Primavera Frittata specifically is a spring-inspired version that features fresh, seasonal vegetables like asparagus, broccoli, and spinach.

Ingredients

3 large eggs
2 tsp skim milk
0.25 cup grated cheddar cheese
pinch of sea salt
freshly ground pepper, to taste
1 tsp chopped fresh herbs: tarragon, chives, italian parsley or basil
1 tbsp extra virgin olive oil
0.25 cup red onion, finely chopped
4 broccoli florets, coarsely chopped
10 fresh or frozen asparagus spears, peeled and cut into pieces
1 cup of fresh spinach, washed and cleaned
1 small zucchini, sliced thin
4 small red potatoes, cooked and sliced thin

How to prepare

Preheat the oven to 350°F.
In a bowl, beat the eggs with the milk. Season with salt and pepper, and add the chopped herbs. Set aside.
In a six-inch, non-stick omelet pan, heat the olive oil over medium heat.
When hot, add the chopped onion and sauté until translucent, about 5 minutes.
Add the rest of the vegetables to the pan and sauté for another 5 minutes.
Add the egg mixture to the pan and stir well.
Sprinkle the grated cheese over the mixture.
As the mixture begins to set, place the pan in the oven and bake for 4–5 minutes, until firm.
Allow the frittata to cool slightly, and then cut into wedges.

Recommended alternatives

To make a lower-fat frittata, substitute one whole egg and two egg whites, or three egg beaters for the eggs.
Substitute soy milk for the skim milk, and tofu cheddar cheese for regular cheddar.

Variations

Feel free to customize this recipe with your favorite vegetables, herbs, or cheeses. You can also add cooked meats like ham or bacon for extra flavor.

Cooking Tips & Tricks

Be sure to cook the vegetables until they are just tender, as they will continue to cook in the oven.

- Use a non-stick pan to ensure that the frittata doesn't stick.

- Feel free to customize the vegetables in this recipe based on what you have on hand or what is in season.

Serving Suggestions

Serve the Primavera Frittata with a side salad or some fresh fruit for a complete meal.

Cooking Techniques

The key to a successful frittata is to cook it low and slow. Be patient and allow the eggs to set slowly in the oven for the best results.

Ingredient Substitutions

You can easily swap out the vegetables in this recipe for whatever you have on hand or prefer. You can also use different types of cheese or milk.

Make Ahead Tips

You can prepare the vegetables and egg mixture ahead of time and then bake the frittata when you are ready to eat.

Presentation Ideas

Garnish the frittata with some fresh herbs or a sprinkle of cheese before serving for a beautiful presentation.

Pairing Recommendations

The Primavera Frittata pairs well with a crisp green salad, some crusty bread, or a glass of white wine.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until heated through.

Nutrition Information

Calories per serving

Each serving of the frittata contains approximately 200 calories.

Carbohydrates

The Primavera Frittata is a low-carb dish, with only around 10 grams of carbohydrates per serving.

Fats

Each serving of the frittata contains approximately 12 grams of fat, mostly from the eggs and cheese.

Proteins

This frittata is a good source of protein, with around 15 grams per serving.

Vitamins and minerals

The Primavera Frittata is packed with vitamins and minerals from the variety of vegetables used in the recipe. It is particularly high in vitamin A, vitamin C, and potassium.

Alergens

This recipe contains eggs and dairy (cheese), so it is not suitable for those with egg or dairy allergies.

Summary

Overall, the Primavera Frittata is a nutritious and balanced meal option, with a good balance of carbohydrates, fats, and proteins, as well as a variety of vitamins and minerals.

Summary

Primavera Frittata is a delicious and nutritious dish that is perfect for any meal of the day. Packed with fresh vegetables and protein-rich eggs, this frittata is a great way to enjoy a healthy and satisfying meal.

How did I get this recipe?

The first time I saw this recipe, I was immediately drawn to it. It was a beautiful, colorful dish called Primavera Frittata, filled with fresh vegetables and creamy cheese. I knew I had to learn how to make it.

I first came across the recipe for Primavera Frittata in a cookbook that my dear friend Sophie had lent me. Sophie was a wonderful cook, always experimenting with new recipes and flavors. She had a knack for creating dishes that were not only delicious but also visually stunning. When I saw the picture of the Primavera Frittata in her cookbook, I knew I had to give it a try.

I asked Sophie for the recipe, and she graciously shared it with me. She told me that the key to a perfect frittata was to use the freshest ingredients possible. She recommended using a variety of colorful vegetables, such as bell peppers, zucchini, cherry tomatoes, and spinach. She also suggested adding a generous amount of cheese to give the frittata a rich, creamy texture.

Armed with Sophie's recipe and advice, I set out to make my first Primavera Frittata. I gathered all the ingredients, chopped the vegetables, and whisked the eggs. As I cooked the vegetables in a skillet, the kitchen filled with the most wonderful aroma. I could already tell that this dish was going to be a hit.

Once the vegetables were tender, I poured the egg mixture over them and let it cook until the edges started to set. I sprinkled the cheese on top and popped the skillet into the oven to finish cooking. As the frittata baked, I watched in awe as it puffed up and turned a beautiful golden brown.

When the frittata was done, I carefully slid it onto a plate and cut it into wedges. The colors of the vegetables popped against the creamy cheese, creating a truly stunning dish. I couldn't wait to dig in and taste my creation.

As I took my first bite of the Primavera Frittata, I was blown away by the burst of flavors. The vegetables were perfectly cooked, still slightly crisp and bursting with freshness. The eggs were light and fluffy, and the cheese added a rich, savory note to the dish. It was everything I had hoped for and more.

I couldn't wait to share my Primavera Frittata with my family and friends. They all raved about it, asking for the recipe and begging me to make it again. I was thrilled to have found such a delicious and versatile dish that could be enjoyed for breakfast, lunch, or dinner.

Over the years, I have made the Primavera Frittata countless times, each time adding my own twist to the recipe. Sometimes I swap out the vegetables for whatever is in season, or add fresh herbs for an extra pop of flavor. No matter how I make it, the Primavera Frittata never fails to impress.

I am so grateful to Sophie for introducing me to this amazing recipe. It has become a staple in my kitchen, a dish that I turn to time and time again. I love the process of making it, from selecting the freshest ingredients to watching it bake to perfection in the oven. And of course, I love the way it tastes – a burst of springtime in every bite.

The Primavera Frittata will always hold a special place in my heart, a reminder of the joy of cooking and sharing delicious food with the ones we love. It is a recipe that has brought me closer to my family and friends, creating lasting memories around the table. And for that, I am truly grateful.