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Veggie Frittata-Dairy Free

Raquel Cura Kitchen 0 Comments

Everybody will love them! For Sunday breakfast,  great for a potluck too. If you would like to take it up a notch use roasted veggies from the night before. Roasting caramelizes the sugars in the veggies making them extra sweet and flavorful.

Frittata is an egg-based Italian dish similar to an omelette or crust-less quiche or scrambled eggs, enriched with additional ingredients such as meats, cheeses, vegetables or pasta. The word frittata is Italian and roughly translates to “fried”.

 

Votes: 1
Rating: 5
You:
Rate this recipe!
Print Recipe
Course Breakfast
Cuisine Italian, Persian
Total Time < 45 minutes
Dietary Dairy Free
Preperation Bake
Allergy Dairy Free
Servings
servings
Prep Time 10 minutes
Cook Time 30 minutes
Course Breakfast
Cuisine Italian, Persian
Total Time < 45 minutes
Dietary Dairy Free
Preperation Bake
Allergy Dairy Free
Servings
servings
Prep Time 10 minutes
Cook Time 30 minutes
Votes: 1
Rating: 5
You:
Rate this recipe!
Print Recipe
Ingredients
  • 4 Eggs raw
  • 8 Egg Whites boiled, raw
  • 2 tablespoon(s) Soy Milk fortified with protein, and vitamin A
  • 3 ounce(s) Onion chopped, raw
  • 2 tablespoon(s) Dairy Free Parmesan Cheese Grated
  • 1 teaspoon(s) Dried Oregano or 1 Tbsp. of fresh oregano, or gluten free with gluten sensitivity
  • 1/4 teaspoon(s) Black Pepper optional
  • 1/2 ounce(s) Sun Dried Tomatoes (1/4 cup)
  • 4 ounce(s) Green Bell Pepper or sweet peppers, raw
  • 4 ounce(s) Mushrooms sliced or pieces, raw
  • 1/2 ounce(s) Broccoli raw
  • 1 teaspoon(s) Extra Virgin Olive Oil
Instructions
  1. Preheat oven to 350°. Spray a glass pie dish with cooking spray and set aside.
  2. In a large skillet on medium heat, drizzle olive oil and saute onion for about 4 minutes until tender and fragrant. Add in bell peppers, broccoli and sun dried tomatoes, cooking an additional 2 minutes. Transfer veggies to the pie dish.
  3. In a large bowl, whisk together whole eggs and whites with milk, Parmesan cheese, oregano, salt and pepper.
  4. Pour egg mixture over top of the veggies in the the dish and bake for 25 minutes or until inserted knife comes out clean.
Nutritional Information
Nutrition Facts
Veggie Frittata
Amount Per Serving
Calories 201 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 2g 10%
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 249mg 83%
Sodium 326mg 14%
Potassium 365mg 10%
Total Carbohydrates 18g 6%
Dietary Fiber 2g 8%
Sugars 11g
Protein 15g 30%
Vitamin A 23%
Vitamin C 117%
Calcium 28%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
CURA is not a medical organization. We do not provide medical advice, diagnose medical conditions, prescribe medical treatment, practice medical nutrition therapy, or offer visitors or members healthcare services. Please consult your physician of any changes to your diet, exercise, or lifestyle. Read More
Back to Main Recipe Library

Veggie Frittata-Dairy Free

Raquel Cura Kitchen 0 Comments

Everybody will love them! For Sunday breakfast,  great for a potluck too. If you would like to take it up a notch use roasted veggies from the night before. Roasting caramelizes the sugars in the veggies making them extra sweet and flavorful.

Frittata is an egg-based Italian dish similar to an omelette or crust-less quiche or scrambled eggs, enriched with additional ingredients such as meats, cheeses, vegetables or pasta. The word frittata is Italian and roughly translates to “fried”.

 

Votes: 1
Rating: 5
You:
Rate this recipe!
Print Recipe
Course Breakfast
Cuisine Italian, Persian
Total Time < 45 minutes
Dietary Dairy Free
Preperation Bake
Allergy Dairy Free
Servings
servings
Prep Time 10 minutes
Cook Time 30 minutes
Course Breakfast
Cuisine Italian, Persian
Total Time < 45 minutes
Dietary Dairy Free
Preperation Bake
Allergy Dairy Free
Servings
servings
Prep Time 10 minutes
Cook Time 30 minutes
Votes: 1
Rating: 5
You:
Rate this recipe!
Print Recipe
Ingredients
  • 4 Eggs raw
  • 8 Egg Whites boiled, raw
  • 2 tablespoon(s) Soy Milk fortified with protein, and vitamin A
  • 3 ounce(s) Onion chopped, raw
  • 2 tablespoon(s) Dairy Free Parmesan Cheese Grated
  • 1 teaspoon(s) Dried Oregano or 1 Tbsp. of fresh oregano, or gluten free with gluten sensitivity
  • 1/4 teaspoon(s) Black Pepper optional
  • 1/2 ounce(s) Sun Dried Tomatoes (1/4 cup)
  • 4 ounce(s) Green Bell Pepper or sweet peppers, raw
  • 4 ounce(s) Mushrooms sliced or pieces, raw
  • 1/2 ounce(s) Broccoli raw
  • 1 teaspoon(s) Extra Virgin Olive Oil
Instructions
  1. Preheat oven to 350°. Spray a glass pie dish with cooking spray and set aside.
  2. In a large skillet on medium heat, drizzle olive oil and saute onion for about 4 minutes until tender and fragrant. Add in bell peppers, broccoli and sun dried tomatoes, cooking an additional 2 minutes. Transfer veggies to the pie dish.
  3. In a large bowl, whisk together whole eggs and whites with milk, Parmesan cheese, oregano, salt and pepper.
  4. Pour egg mixture over top of the veggies in the the dish and bake for 25 minutes or until inserted knife comes out clean.
Nutritional Information

Nutrition Facts
Veggie Frittata
Amount Per Serving
Calories 201 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 2g 10%
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 249mg 83%
Sodium 326mg 14%
Potassium 365mg 10%
Total Carbohydrates 18g 6%
Dietary Fiber 2g 8%
Sugars 11g
Protein 15g 30%
Vitamin A 23%
Vitamin C 117%
Calcium 28%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.

CURA is not a medical organization. We do not provide medical advice, diagnose medical conditions, prescribe medical treatment, practice medical nutrition therapy, or offer visitors or members healthcare services. Please consult your physician of any changes to your diet, exercise, or lifestyle. Read More