Prep Time: 5 minutes
Cook Time: 40 minutes
If you’re always running out the door without time for a good breakfast, this recipe is for you! Our baked red pepper, spinach and cheddar frittata whips up fast on a Sunday night and will have you set for a week of hearty, filling, healthy and tasty breakfasts.
For just 77 calories a pop, eggs contain a wide variety of nutrients. They are filled with 6 grams of high quality protein, containing all 9 essential amino acids, and are rich in iron, phosphorus, selenium and B vitamins. They’re a great source of choline, a little known nutrient that’s essential for a healthy brain and liver and which 90% of Americans do not get enough of. They’re rich in antioxidants lutein and zeaxanthin, both of which dramatically lower the risk of cataracts and other eye disorders.
Perhaps best of all, these tasty little powerhouses are super filling. In fact, studies found that when people ate the same amount of calories of either eggs or bagels for breakfast, those who ate eggs ended up eating less overall the rest of the day and were more likely to lose weight. If you’re worried about cholesterol, don’t be. In recently updated dietary guidelines the recommendations to only eat 300 milligrams of cholesterol were nixed since it was found that dietary cholesterol had little to do with high cholesterol levels in the blood stream. (However if you have a family history of high cholesterol and cardiovascular disease, your doctor may recommended you still avoid too many of these foods.)
While red peppers, spinach and kale make for a tasty combination, you can mix it up, and breathe life into your leftovers, by adding any veggies and protein you have. Red peppers add a hefty dose of flavor, vitamin C and age-defying antioxidants to this recipe. As if eggs weren’t filling enough, just one cup of kale adds 3 more grams of protein and 2.5 grams of fiber.
Preheat oven to 375 ℉.
Spray an 8 1/2 inch by 12 inch glass or casserole dish with olive oil or nonstick spray.
Heat oil in a large frying pan. Add red peppers on low and cook until tender. Add kale and spinach, occasionally stirring till greens are wilted, or for about 3 minutes.
Transfer peppers and greens to dish, spreading evenly. Add sliced scallions.
Beat eggs with milk, salt and pepper. Pour the egg mixture over pan. Sprinkle cheese across top.
Bake about 35-40 minutes or until the mixture is completely set and starting to lightly brown. For additional color, place under broiler for an additional 1 to 3 minutes, watching carefully to make sure the top doesn’t burn. Let cool about 5 minutes before cutting.
Serve warm or refrigerate for a quick breakfast during the week. Microwave for 1-2 minutes to reheat.
1 teaspoon olive oil
5 ounces baby kale and spinach
1 red pepper, diced
1/3 cup sliced scallions
¾ cup milk
1 cup sharp shredded cheddar cheese
¼ teaspoon salt
¼ teaspoon pepper