Meatless Monday (or Any Day) Healthy Vegetable Frittata

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With a green salad, this frittata is perfect for a delicious low-calorie meal. A crusty baguette would go nicely with it, as well. This recipe serves 4.

2 tsp. olive oil
1/2 cup red, yellow or orange pepper (or combo), chopped
1 small onion, chopped
3/4 cup chopped zucchini
1/2 cup chopped mushrooms
1/3 cup kale, chopped
1/2 - 1 tsp. salt 
1/2  tsp. pepper,
3/4 cup cherry tomatoes, quartered
1 TBSP fresh basil, chopped - or 1 tsp. dried basil, if fresh is unavailable
2 large eggs
8 egg whites
2/3 cup shredded parmesan cheese.
NOTE: Feel free to substitute any vegetables, just be sure they have similar water content and cooking times to the ones listed here - and have similar water content.

  1. Preheat oven to 400 degrees F. Whisk eggs and 1/3 cup cheese together in a mixing bowl.
  2. Drizzle olive oil down sides of pan (preferably a well-seasoned cast iron skillet or 10 non-stick frying pan) and swirl to coat entire pan.
  3. Heat pan over medium-low heat until oil is just beginning to smoke, add chopped onion and peppers. Cook until translucent, about 8 minutes.
  4. Add zucchini, mushrooms, kale and salt and pepper. Continue to cook, increasing heat to medium high, until soft.
  5. Pour egg mixture over vegetables in skillet, keep heat at medium high. Be sure to pour it so that all vegetables are submerged. 
  6. Sprinkle tomatoes and basil evenly across the top - they will sink a little.
  7. Cook a couple minutes, until edges just begin to set, reducing heat if needed to prevent over-browning.
  8. Sprinkle the reminder of the parmesan cheese evenly on top. Place pan in oven, uncovered.
  9. Cook 15 - 18 minutes, or until frittata is completely cooked. It will be firm, puffed up, and when a thin skewer is inserted in center, it will come out clean.
  10. Cut into pieces and serve warm. 

Note: While developing this recipe, I read a number of different frittata recipes. My favorite version (which resembles this recipe) was found on the blog, Confessions of a Fit Foodie.  Not only did I like her recipe, I really liked her blog as well!