Garden Vegetable Frittata

As demonstrated in the “Chard at the Community Garden” episode of Live It – August 2019

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Ingredients

• 2 sundried tomato halves, oil packed, diced
• 1 Tbsp oil from sundried tomatoes, or oil of choice
• ½ cup onion, finely chopped
• 4 large or 6 medium Swiss chard leaves, stems included
• ½ cup carrot, finely chopped
• ½ cup bell pepper, finely chopped
• 5 eggs
• Salt and pepper to taste
• ½ cup grated Parmesan cheese

Instructions

1. To prepare Swiss chard, remove stems from leaves with a paring knife. Keep leaves and stems separate. Finely chop the stems and roughly chop the leaves.
2. Heat 1 Tbsp oil in a non-stick skillet. Add onion, chard stems, carrot and bell pepper.  Cook over medium heat, stirring frequently for about 5 minutes, or until onion is translucent and vegetables are crisp tender. 
3. Dice sundried tomatoes and add to vegetables, stir to combine.
4. Add chard leaves to the vegetables and toss until wilted.
5. Crack eggs into a medium bowl and whisk well to blend. Pour eggs over vegetables, using a spatula to make sure all vegetables are covered with egg. 
6. Cover and cook over medium heat until eggs are almost set. While cooking, occasionally loosen the sides of the frittata with a spatula. To cook the other side, transfer frittata onto a plate, cooked side up, then transfer the frittata back into the skillet with the cooked side still up and the undercooked side down. Sprinkle cheese all over the cooked side. Continue cooking over medium heat until parmesan is melted and frittata is cooked through. Alternately, skip covering and flipping the frittata and use an oven set to 350◦ to finish cooking the frittata until set, approximately 5 minutes. Sprinkle on cheese just before transferring to the oven. Serve immediately and enjoy!

Tip: Now that you know how to make a frittata, make it your own! Swap spinach or kale for the chard and try different combinations of vegetables such as asparagus, zucchini, tomatoes, sweet potatoes, mushrooms, leeks, olives, green beans, corn, legumes, etc. Add meat, such as sausage, bacon, or ham if you like, and try different cheeses. Get creative… the possibilities are endless!

Nutrition Facts

Amount per serving
Yield: 4 servings

Calories  229.0

Total Fat  15.3 g

Saturated Fat  4.9 g

Polyunsaturated Fat  1.6 g

Monounsaturated Fat  4.8 g

Cholesterol  242.5 mg

Sodium  492.4 mg

Potassium  684.4 mg

Total Carbohydrate  9.1 g

Dietary Fiber  3.0 g

Sugars  3.2 g

Protein  14.6 g

Vitamin A  157.5%

Vitamin B-12  10.0%

Vitamin B-6  13.3%

Vitamin C  57.7%

Vitamin D  12.5%

Vitamin E  11.4%

Calcium  23.7%

Copper  8.7%

Folate  12.2%

Iron  17.0%

Magnesium  20.3%

Manganese  18.2%

Phosphorus  17.0%

Riboflavin  18.0%

Zinc  7.6%

Live It is a cooking demonstration presented by the Nutrition Food Service and Wellness Departments at Parkview Health. Each episode is hosted by dietitian Andrea Miller, with a goal of showcasing nutrient-dense foods and teaching viewers doable ways to use them in order to promote wellness in our community.

For more recipes and to watch past episodes of Live It, visit www.www.chwchospital.org/live-it.