Name: Stovetop Veggie Frittata
Total time: 20 min
Ingredients: 1 tablespoon canola oil; 2 scallions, green and white parts separated, thinly sliced; 1 cup frozen mixed veggies, such as broccoli, cauliflower, and carrots, roughly chopped; 0.125 teaspoon salt; 2 large eggs, lightly beaten (see Tips); 2 tablespoons shredded Cheddar cheese; 0.5 whole-wheat English muffin, toasted; 1 medium orange, cut into wedges

Stovetop Veggie Frittata

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Eggs are one of the cheapest sources of protein. And they offer a delicious and easy avenue for getting veggies, like in this frittata. Using frozen vegetables saves prep time, too.

By Jackie Newgent, RDN, CDCES

Published on January 22, 2021

Stovetop Veggie Frittata — Photo: Brie Passano

Active Time:

15 mins

Total Time:

20 mins

Servings:

Nutrition Profile:

Diabetes Appropriate

Jump to Nutrition Facts

Ingredients

1 tablespoon canola oil
2 scallions, green and white parts separated, thinly sliced
1 cup frozen mixed veggies, such as broccoli, cauliflower, and carrots, roughly chopped
⅛ teaspoon salt
2 large eggs, lightly beaten (see Tips)
2 tablespoons shredded Cheddar cheese
½ whole-wheat English muffin, toasted
1 medium orange, cut into wedges

Directions

Heat oil in an 8-inch nonstick skillet over medium-high heat. Add scallion whites, frozen veggies (do not thaw), and salt; cook, stirring occasionally, until lightly browned, 3 to 5 minutes. Stir in scallion greens.
Pour eggs evenly over the vegetables and sprinkle with cheese. Cover tightly with a lid or foil and remove from heat. Let stand until the frittata is set and firm, 4 to 5 minutes.
Serve with English muffin half and orange wedges.

Tip

To reduce saturated fat, use a combination of 1 large egg and 2 egg whites. (Reserve egg yolks for other purpose, like breading chicken.)

Nutrition Facts (per serving)

491	Calories
29g	Fat
37g	Carbs
22g	Protein

Nutrition Facts
Servings Per Recipe 1
Serving Size 1 frittata, ½ English muffin + 1 orange
Calories 491
% Daily Value *
Total Carbohydrate 37g	13%
Dietary Fiber 7g	25%
Total Sugars 18g
Protein 22g	44%
Total Fat 29g	37%
Saturated Fat 7g	35%
Cholesterol 387mg	129%
Sodium 669mg	29%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.