Cheese and Vegetable Frittata with Fruit Salad

This Mediterranean dish offers a delicious, heart-healthy option that’s perfect for any meal throughout the day.

Ingredients

Servings6

Cheese and Vegetable Frittata:

• 6 large eggs
• 2 tablespoons whole-wheat flour
• 1 teaspoon baking powder
• 1/4 teaspoon black pepper
• 1 medium onion (approximately 1 cup), diced into 1/2-inch pieces
• 1 cup fresh or frozen spinach, chopped into 1/2-inch pieces
• 1 cup red and/or green bell pepper, diced into 1/2-inch pieces
• 1 cup fresh mushrooms

OR

• 1 cup canned mushrooms
• 1 clove garlic (minced)
• 2 tablespoons fresh basil leaves (finely chopped)
• 1/3 cup part-skim mozzarella cheese (shredded)
• Cooking spray

For the Fruit Salad:

• 2 peeled oranges, halved and cut into 6-8 pieces, depending on size
• 1 cup fresh green, red or purple grapes (seedless varieties), left whole
• 1 cup fresh or frozen strawberries (if fresh, remove green tops), halved or quartered based on size
• 1 cup fresh or frozen mixed berries (blueberries, blackberries, and/or raspberries)
• 2 teaspoons balsamic or white wine vinegar OR fresh or bottled lime or lemon juice OR pineapple and/or orange juice
• 2 teaspoons olive oil
• 2 tablespoons mint or basil leaves, whole and removed from stems

Directions

For the Cheese and Vegetable Frittata:

1. Preheat your oven (conventional or toaster) to the broil setting.
2. In a large bowl, beat the eggs until frothy, then mix in the whole-wheat flour, black pepper, and baking powder.
3. Using a heavy, oven-safe skillet, spray with cooking spray and heat over medium heat.
4. Add the onion and sauté until it softens, then incorporate the spinach, bell pepper, and mushrooms, cooking for an additional 2-3 minutes.
5. Stir in the garlic and basil, cooking for another minute to avoid burning.
6. Pour the egg mixture into the skillet and gently stir to combine with the vegetables.
7. Cook for 5-6 minutes or until the bottom is set and the top starts to firm up.
8. Add the shredded cheese and lightly push it under the eggs using the back of a spoon to prevent burning in the broiler.
9. Transfer the skillet to the oven and broil for 3-4 minutes, or until the top is golden and fluffy.
10. Remove from the oven, cut into 6 servings, and serve.

For the Fruit Salad:

1. In a large bowl, combine all ingredients for the fruit salad.
2. In a small jar, mix the vinegar or juice with the olive oil by shaking.
3. Drizzle the dressing over the fruit mixture and toss gently to coat. If using frozen fruit, handle delicately to prevent breaking.
4. If desired, top with fresh herbs.
5. Serve alongside the frittata.
6. (Refer to the Cooking Tips for more ingredient ideas.)

Quick Tips

Tip: For some added heat, consider providing paprika or dried red chili powder for guests to sprinkle on their fruit salad just before serving. This ensures the salad doesn’t become overly spicy during storage and works especially well with citrus fruits, mango, and pineapple.

Tip: Feel free to add chopped broccoli, eggplant, or zucchini into the frittata mixture. Involve your children in preparing the dish by letting them help with various tasks such as cracking eggs, whisking, chopping vegetables, and shredding cheese, depending on their age.

Tip: Fresh or frozen mango, fresh or canned pineapple (in its own juice), or fresh peaches, nectarines, or melons can be included based on seasonal availability. When opting for canned fruit, choose options packed in water, their juice, or light syrup (and be sure to drain and rinse).

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