Cheese and Vegetable Frittata with Fresh Fruit

This recipe from the Mediterranean is a delicious, nutritious, and flexible dish suitable for any meal of 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 peppers, chopped 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, based on their size
• 1 cup fresh grapes (green, red, or purple, using seedless varieties), kept whole
• 1 cup fresh or frozen strawberries, with tops removed and sliced in halves or quarters depending on size
• 1 cup fresh or frozen mixed berries (such as 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, left whole and stripped from the stems

Directions

For the Cheese and Vegetable Frittata:

1. Begin by preheating your oven (regular or toaster oven) to the broil setting.
2. In a large mixing bowl, whisk the eggs until they’re frothy, then incorporate the whole wheat flour, baking powder, and black pepper.
3. In a heavy skillet with an oven-safe handle, spray with cooking spray and warm over medium heat.
4. Add the chopped onion and sauté until tender, then introduce the spinach, bell pepper, and mushrooms, cooking for an additional 2-3 minutes.
5. Next, add the garlic and basil, cooking for about a minute, stirring to prevent burning.
6. Pour the egg mixture into the skillet, thoroughly mixing it with the vegetables.
7. Cook for 5-6 minutes until the bottom is firm and the top is just starting to set.
8. Add the shredded cheese, gently pushing it under the egg surface with the back of a spoon to prevent burning.
9. Transfer the skillet to the oven and broil for 3-4 minutes until the top is golden and puffy.
10. Remove from the oven, slice into 6 portions, and serve.

For the Fruit Salad:

1. Combine all the ingredients for the fruit salad in a large bowl.
2. In a small jar with a lid, shake the vinegar or juice with the olive oil to blend.
3. Drizzle the dressing over the fruit and toss to ensure an even coating. If using frozen fruit, toss very gently to avoid breaking them apart.
4. If available, garnish with fresh herbs.
5. Serve alongside the frittata.
6. (Refer to Cooking Tips for additional ingredient suggestions)

Quick Tips

Tip: For a spicy kick, consider providing paprika or dried red chili powder for guests to add to their fruit salad. This addition can increase the heat over time, so it’s best added just before serving, preventing leftovers from becoming overly spicy. This works particularly well with citrus fruits (like oranges and grapefruits), mango, and pineapple.

Tip: You can incorporate broccoli, eggplant, or zucchini, chopped into ½-inch pieces, into the frittata. Children can also assist in preparing the meal by helping to arrange ingredients, crack eggs, whisk them, chop vegetables, or shred cheese, depending on their age.

Tip: Feel free to use seasonal or readily available fruits such as fresh or frozen mango, fresh or canned pineapple in its juice, or fresh peaches, nectarines, or melons. When using canned fruits, opt for those packed in water, natural juice, or light syrup (be sure to drain and rinse).

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