Prep Time ⇒	15 mins
Cook Time ⇒	50 mins
Protein ⇒	19.9g
Fat ⇒	11.4g
Carbs ⇒	21.2g

_{Healthy Frittata : Delicious Easy Meal}

Frittatas are the perfect solution for a last-minute, clean-out-the-fridge dinner. This healthy version features pumpkin and broccoli, combined with low-fat dairy products, making it light and nutritious.

Ingredients :

• 700g butternut pumpkin, peeled and cut into cubes
• 1 large red onion, cut into thin wedges
• 250g broccoli, cut into florets
• 8 eggs
• 130g (1/2 cup) cottage cheese
• 60ml (1/4 cup) reduced-fat milk
• 1/4 cup fresh basil, chopped
• 100g baby spinach, coarsely chopped
• 2 tbsp finely grated parmesan
• Salad leaves, to serve (optional)

Directions :

Step 1: Preheat your oven to 200°C (180°C fan forced). Line a 17 x 27 cm slice pan with baking paper and prepare a baking tray with baking paper. Place the cubed butternut pumpkin on the tray and lightly spray with oil. Roast for 15 minutes. After that, add the red onion wedges to the tray and roast for an additional 15-20 minutes until the vegetables are golden.

Step 2: While the vegetables are roasting, steam the broccoli florets in a steamer basket over a saucepan of boiling water for about 2 minutes until tender. Drain the broccoli and refresh it under cold running water. Drain well again and coarsely chop. In a large bowl, whisk together the eggs, cottage cheese, and reduced-fat milk. Add the roasted pumpkin, onion, chopped broccoli, fresh basil, and baby spinach. Stir until well combined and season to taste.

Step 3: Reduce the oven temperature to 180°C (160°C fan forced). Pour the egg mixture into the prepared slice pan, distributing the vegetables evenly. Sprinkle the finely grated parmesan on top. Bake for 25-30 minutes or until golden and puffed. Serve with salad leaves, if desired.

Recipe Facts :

Pumpkin is not only delicious but also a fantastic source of vitamins A and C, fiber, and antioxidants. To learn more about the health benefits of pumpkin, check out Wikipedia.

This healthy frittata makes for a versatile and nutritious meal option. For more wholesome recipes, visit Hearty Recipes.

_{The Health benefits of the ingredients in your Healthy Frittata :}

Nutritional Benefits of Eggs

Eggs are the cornerstone of your frittata, providing a rich source of high-quality protein. They contain all nine essential amino acids, making them a complete protein source. Eggs are also packed with important vitamins such as B2, B12, D, and A, which support energy metabolism, immune function, and eye health. Additionally, they contain choline, which is crucial for brain health. To learn more about the nutritional benefits of eggs, visit the Egg Wikipedia page.

The Power of Spinach

Spinach is a fantastic addition to your frittata, offering a wealth of nutrients. This leafy green is low in calories yet high in vitamins A, C, and K, as well as folate and iron. Spinach is rich in antioxidants, including lutein and zeaxanthin, which support eye health. Its high fiber content also aids digestion, making it a nutritious choice for any meal. For more information about spinach, check out the Spinach Wikipedia page.

The Benefits of Bell Peppers

Bell peppers add vibrant color and nutrition to your healthy frittata. They are low in calories and rich in vitamins A and C, which are essential for immune function and skin health. Bell peppers also contain antioxidants that help reduce inflammation. Their sweet and crunchy texture enhances the overall flavor of the frittata. Learn more about bell peppers on the Bell Pepper Wikipedia page.

The Role of Onions in Flavor and Nutrition

Onions are a flavorful ingredient that contributes both taste and nutrition to your frittata. They are low in calories and provide vitamins C and B6, which support immune health and energy metabolism. Onions also contain antioxidants and compounds that may help reduce inflammation and improve heart health. Their natural sweetness when cooked complements the other ingredients beautifully. For more information on onions, visit the Onion Wikipedia page.

The Nutritional Value of Zucchini

Zucchini is a nutritious and versatile vegetable that can be easily incorporated into your frittata. It is low in calories and high in water content, making it a hydrating addition to your meal. Zucchini is also a good source of vitamins C and A, as well as potassium and antioxidants. Its mild flavor and tender texture enhance the overall dish without overpowering it. For more insights on zucchini, check the Zucchini Wikipedia page.

The Benefits of Cheese

Cheese can be a delicious addition to your frittata, providing both flavor and nutritional benefits. Depending on the type of cheese used, it can be a good source of calcium and protein. Opting for lower-fat cheese can help keep the dish healthier. Cheese also adds a creamy texture that enhances the overall experience of the frittata. For more information about cheese, visit the Cheese Wikipedia page.

The Importance of Fresh Herbs

Incorporating fresh herbs like parsley or basil into your frittata can elevate both flavor and nutrition. Fresh herbs are low in calories and rich in vitamins, antioxidants, and essential oils that support overall health. They add a burst of flavor and freshness, making your frittata more appealing and nutritious. For more information on fresh herbs and their benefits, check out Hearty Recipes.

Healthy Cooking Oils: The Case for Olive Oil

When preparing your healthy frittata, using a heart-healthy oil like olive oil can enhance both flavor and nutrition. Olive oil is rich in monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease. It also contains antioxidants and anti-inflammatory compounds, making it a nutritious choice for cooking. To learn more about the benefits of olive oil, visit the Olive Oil Wikipedia page.

Conclusion: A Nutritious and Versatile Meal

Your Healthy Frittata is not just a delicious option for any meal; it’s also a nutritional powerhouse. Each ingredient contributes valuable health benefits, ensuring a balanced and satisfying dish. By combining protein-rich eggs, vibrant vegetables, and flavorful herbs, you’re creating a dish that supports your health and keeps you energized throughout the day.

Enjoy your delightful and nutritious frittata!