Butternut Squash, Brussels Sprouts and Parmesan Frittata


Prep Time

15-20 minutes

Prep Notes

This is a special frittata, so savory and full of delicious ingredients.  A frittata can be served warm or at room temperature so it makes a nice offering on a buffet table.  I have a holiday brunch every year and like to put a different frittata out for those that are gluten-free and for everyone to enjoy!  Nice when served with a whole-grain toast for breakfast or a mixed green salad for supper.  Eating less in the evening is a great way to watch your weight!


Cooking Time

10-12 minutes

Yields

4

Ingredients

5 large whole eggs

½ cup of egg whites (about 4 large egg whites)

½ sea salt, divided

1/8 tsp fresh ground blackpepper

1½ tsp olive oil

¼ # Brussels sprouts,trimmed and quartered

2 ½ oz white buttonmushrooms, thinly sliced

1 cup peeled and diced butternut squash*

1 large shallot, minced

1 sprig rosemary, leaves only, minced

1 large clove garlic, minced

1 oz goat cheese, crumbled

2 T. Parmesan Cheese, grated (try Parmigiano-Reggiano or Grana Padano for best flavor)

  • Put whole butternut squash in a preheated 350 oven for 10 minutes for easier peeling/dicing

Directions

  • Preheat oven to 375
  • In a medium bowl, whisk eggs, egg whites, ¼ tsp salt and pepper; set aside
  • In a 10-inch nonstick skillet ovenproof skillet, heat oil on medium.  Add Brussels sprouts, mushrooms, squash, shallot, rosemary, and remaining ¼ tsp salt.  Sauté stirring often, until mushrooms and squash are tender and Brussels sprouts are almost cooked through, about 4 minutes. Add garlic and sauté for 1 minute more.  Arrange vegetables in an even layer in the skillet.
  • Pour egg mixture over top and gently shake to evenly distribute. Sprinkle with goat cheese and Parmesan cheese and cook undisturbed until edges are set, about 3 minutes. Transfer the skillet to the oven and cook until eggs are set completely ,about 10-12 minutes.  Let rest for5 minutes, and then run a rubber spatula around the edges to loosen.  Carefully transfer to a large serving plate.  Enjoy warm or at room temperature.  This makes it ideal for a buffet-type setting. 

Notes

Nutrients per ¼ of the frittata:

Calories:  173, Total fat:  8g, Sat Fat:  3.5g, Monounsaturated fat:  3g, Polyunsaturated fat:  1g, Carbs:  9.5g,Fiber:  2g, Sugars:  3g, Protein:  15.5g, Sodium: 453g, Cholesterol:  238mg

Credit

Clean Eating Magazine