This meal was my effort to use up the contents of my fridge... which happened to be packed with tons of veggies. Brussel sprounts, cauliflower, mushrooms, red pepper, tomatoes. I admittedly may have gone overboard at the farmers' market. Thankfully there is such a thing as a frittata where you can just dump loads of stuff in a pan, cover it in egg and call it a meal! If you skip the bread slices and pancetta I used, you even have yourself a vegetarian, diary-free, gluten-free dinner, breakfast or lunch that is packed with lots of antioxidants, vitamins, minerals and protein. Not bad, not bad at all!
I'll keep the post short this time, but I want to at least highlight my favorite part of the meal: Roasted brussel sprouts. These are like candy to me. Seriously, much like with brownies, as soon as they come out of the oven, regardless of how hot they are, I always immediately try to eat them and then at least partially burn my tongue. I am convinced that everyone who says they hate brussel sprouts just hasn't tried them roasted and fresh out of the oven. How can they be soo yummmy and still so good for me?
The goodness of brussel sprouts:
- Suppresses the development of precancerous cells thanks to the chemical called sinigrin.
- Helps inhibit proliferation of cancer cells, neutralize carcinogens and help detoxify environmental toxins thanks two compounds called isothiocyanates and sulforaphane.
- A single cup of roasted brussel sprounts contains a whopping 74.8 milligrams of the antioxidant vitamin C, which helps repair cells and boost your immune system. This is also a daily serving for women!
- A decent dose of fiber that helps lower cholesterol, increase nutrient absorption, and improve digestion and regularity.
- Low in fat and calories.
- High levels of Vitamin K that is needed for proper blood clotting and maintaining bone density.
Mushroom and Red Pepper Frittata with Roasted Veggies
4 servings
Ingredients:
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Ingredients:
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Frittata:
3-4 cups mushrooms of choice, cleaned and sliced
1 red pepper, chopped
1/2 onion, diced (optional)
4 slices of pancetta, prosciutto or bacon, sliced (optional)
6 eggs
1 T. milk or water
1 T. olive oil
Veggies:
1/2 head cauliflower, cut into florets
4-5 cups brussel sprouts, cleaned, halved
2 T. olive oil
Salt & pepper to taste
Extras:
15 small tomatoes (preferably still on the on vine for easy flipping)
1 loaf of french bread
Frittata:
3-4 cups mushrooms of choice, cleaned and sliced
1 red pepper, chopped
1/2 onion, diced (optional)
4 slices of pancetta, prosciutto or bacon, sliced (optional)
6 eggs
1 T. milk or water
1 T. olive oil
Veggies:
1/2 head cauliflower, cut into florets
4-5 cups brussel sprouts, cleaned, halved
2 T. olive oil
Salt & pepper to taste
Extras:
15 small tomatoes (preferably still on the on vine for easy flipping)
1 loaf of french bread
Directions:
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1. Preheat oven to 400F/200C and prep all veggies.
2. Put cauliflower and brussel sprouts into a large bowl with oil and seasonings. Toss until coated. Place parchment paper over a baking pan/sheet, spread veggies out on the pan/sheet and bake for 25 minites, turning halfway through.
3. While brussel sprouts and cauliflower are roasting, saute the mushroom in a 10-inch non-stick pan on medium heat until they have given off their water and begin to brown. Add red peppers, onion and meat and cook for additional 3-4 minutes.
4. Whisk eggs together in a bowl with milk. Reduce stove heat to med-low and pour egg mixture into pan so that the bottom is evenly coated. Place a lid on top and cook until the eggs set. You can occassionally lift the edges of the frittata so that the egg pours in underneath. To cook the top, use a spatula to cut pie into quarters and individually flip each one (clearly you can try to flip the whole thing or if you have a oven-safe pan place it in the oven briefly, but I opt for the easy route). Plate and enjoy with the roasted veggies.
5. (Optional): Place some cherry tomatoes in the pan before turning it off. Sear on each side for about 2 minutes until they become sweet and soft.
1. Preheat oven to 400F/200C and prep all veggies.
2. Put cauliflower and brussel sprouts into a large bowl with oil and seasonings. Toss until coated. Place parchment paper over a baking pan/sheet, spread veggies out on the pan/sheet and bake for 25 minites, turning halfway through.
3. While brussel sprouts and cauliflower are roasting, saute the mushroom in a 10-inch non-stick pan on medium heat until they have given off their water and begin to brown. Add red peppers, onion and meat and cook for additional 3-4 minutes.
4. Whisk eggs together in a bowl with milk. Reduce stove heat to med-low and pour egg mixture into pan so that the bottom is evenly coated. Place a lid on top and cook until the eggs set. You can occassionally lift the edges of the frittata so that the egg pours in underneath. To cook the top, use a spatula to cut pie into quarters and individually flip each one (clearly you can try to flip the whole thing or if you have a oven-safe pan place it in the oven briefly, but I opt for the easy route). Plate and enjoy with the roasted veggies.
5. (Optional): Place some cherry tomatoes in the pan before turning it off. Sear on each side for about 2 minutes until they become sweet and soft.
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