Source: CanolaInfo Test Kitchen | Catégorie: Diabétique, Plats principaux, Santé du cœur

Red Pepper and Fennel Frittata

Eggs are a complete source of protein and here they are baked with veggies like a casserole. The frittata is perfect for brunch, lunch or even dinner!

Red Pepper and Fennel Frittata

INGRÉDIENTS

  • 1 Tbsp canola oil 15 mL
  • 1 1/2 cups chopped red pepper 375 mL
  • 1 1/2 cups chopped fennel 375 mL
  • 3/4 cup chopped red onion 175 mL
  • 1 tsp fennel seeds 5 mL
  • 1 cup peeled, cubed white potatoes 250 mL
  • 8 large eggs
  • 1/4 cup 1% milk 60 mL
  • 1/2 tsp freshly ground black pepper 2 mL
  • 1 cup low-fat shredded Cheddar cheese 250 mL
  • 1/2 cup reduced fat crumbled feta cheese 125 mL 

PRÉPARATION

  • 1. Preheat oven to 400 ºF (200 ºC). Spray 9 x 13-inch (22 x 33 cm) glass baking dish with canola cooking spray and set aside.
  • 2. In large skillet, heat canola oil over medium-high heat. Add red peppers, fennel, onion and fennel seeds and sauté 3-4 minutes or until vegetables begin to soften. Remove from heat and stir in potatoes. Evenly spread vegetable mixture in bottom of prepared baking dish.
  • 3. In small bowl, whisk eggs with milk and black pepper. Pour over vegetables. Sprinkle Cheddar and feta cheese evenly over top. Bake in preheated oven for 25-30 minutes or until eggs are set.
  • Tip: Bake and serve in individual ramekins for a personal, elegant touch.

RENDEMENT

10 servings

PORTION

1/2 cup (125 mL)

VALEUR NUTRITIVE

Per Serving

Calories140
Lipides7 g
Gras saturés2.5 g
Cholestérol175 mg
Glucides8 g
Fibres1 g
Protéines10 g
Sodium230 mg