Red Pepper and Fennel Frittata
Ingredients
- 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
Instructions
- 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.
Yield
10 servings
serving size
1/2 cup (125 mL)
nutritional analysis
Per Serving
| Calories | 140 |
| Total Fat | 7 g |
| Saturated Fat | 2.5 g |
| Cholesterol | 175 mg |
| Carbohydrates | 8 g |
| Fiber | 1 g |
| Protein | 10 g |
| Sodium | 230 mg |
