This Broccoli and Egg Garden Frittata combines the earthy flavors of fresh garden vegetables with the comforting richness of eggs and a hint of dairy. This dish not only packs a nutritional punch but also offers a versatile meal option, perfect for any time of the day. It’s an excellent choice for those seeking a meal that’s both wholesome and satisfying, ensuring you enjoy every bite without the guilt.
Loaded with broccoli, eggs, and a blend of aromatic spices, this frittata is a celebration of simple, yet delicious ingredients. It’s easy to prepare, making it an ideal recipe for busy weeknights or leisurely weekend brunches. With its golden-brown top and tender, flavorful filling, this dish is sure to delight everyone at your table.
Full Recipe:
Ingredients:
- Broccoli
- Garlic
- Oil for frying
- Onion
- Carrot
- 4 eggs
- Salt
- Oregano
- Pepper
- 1/2 cup white yogurt
- 4 tablespoons flour
- 1 teaspoon baking powder
- 1/2 cup milk
- Cherry tomatoes
Directions:
- Preheat oven to 180°C (350°F).
- In a large bowl, whisk together eggs, yogurt, flour, baking powder, milk, salt, oregano, and pepper.
- Heat oil in a skillet over medium heat. Add chopped broccoli, garlic, onion, and carrot. Cook until vegetables are tender.
- Pour egg mixture over the vegetables in the skillet. Cook for a few minutes, then transfer the skillet to the preheated oven.
- Bake for 25 minutes, or until the eggs are set and the top is golden brown.
- Serve with cherry tomatoes on top.
Prep Time: 10 minutes | Cooking Time: 25 minutes | Total Time: 35 minutes
Kcal: 220 kcal | Servings: 4 servings
Health Benefits:
- Broccoli: A powerhouse of nutrients, broccoli provides high levels of vitamin C and K, and is known for its cancer-preventing properties.
- Eggs: A great source of high-quality protein and essential amino acids, eggs contribute to muscle repair and growth. They also include B vitamins necessary for energy production.
- Yogurt: Incorporating yogurt adds a creamy texture and a boost of probiotics, essential for gut health.
Cooking Tips:
- Vegetable Variations: While broccoli, carrots, and onions are used here, feel free to add other vegetables like spinach, bell peppers, or zucchini for a different twist.
- Cheese Options: For those who are not dairy-free, sprinkling some feta or cheddar cheese before baking can add an extra layer of flavor.
- Serving Suggestions: This frittata pairs wonderfully with a light salad or rustic bread.
Storage and Reheating Instructions: The frittata can be stored in the refrigerator for up to 4 days, making it a fantastic option for meal prep. Reheat in the oven or on the stovetop for best results, as it helps maintain the texture and flavor.
Culinary Skills and Techniques:
- Whisking: Proper whisking of the eggs, yogurt, and flour mixture is crucial for achieving a fluffy and light texture in the frittata.
- Sautéing: Cooking the vegetables just right — not too soft, not too crunchy — is key to a perfect frittata. Sautéing them until they’re just tender ensures they will finish cooking in the oven without becoming mushy.
Fun Fact: The word “frittata” is Italian and roughly translates to “fried.” This dish started as a simple way to use leftover ingredients, emphasizing the Italian ethos of minimal waste in the kitchen. It has since evolved into a staple dish celebrated for its simplicity and versatility in kitchens worldwide.