Season’ s eatings!! : Add a splash of red and green to your holiday brunch with this festive fritata, which is surprisingly easy to assemble. Packed with protein from eggs and cheese, phyto-nutrients from cauliflower, peppers, garlic and spinach, the cast iron pan used in this recipe actually adds a wee amount of iron as well. Looks lavish, but 1 serving is less than 150 calories, very filling, and deliciously nutritious, so dig right in!
- 1 medium onion, chopped fine
- 3 medium cloves garlic, finely chopped
- 3/4 cup cauliflower, chopped into tiny florets
- 3/4 cup red pepper, chopped to a small-medium dice ( 1/4″-1/2″)
- 1/2 cup green pepper, chopped to a small-medium dice ( 1/4″-1/2″)
- 1 cup finely chopped, fresh spinach
- 5 -6 whole eggs, beaten
- 1/3 cup, freshly shredded, Cheddar cheese
- Salt and pepper to taste
- 2.5 tbsp olive or peanut oil, divided
- In a large bowl, beat eggs and set aside.
- Heat 1.5 tbsp of the oil in a large, cast iron pan.
- Add the chopped garlic, sauteing until it sizzles and turns a light golden brown, about 30 to 45 seconds. Adjust heat to ensure the garlic does not burn.
- Now add the chopped onions, stirring until soft and translucent, about 5-6 minutes.
- Stir in the cauliflower florets, and keep sauteing for a few more minutes until florets begin to soften. Turn down the heat, cover the pan with a lid and allow cauliflower to cook for a few more minutes.
- Now add the red and green peppers, stirring until they blend with the cauliflower in the pan.
- Turn down the heat, cover the pan with a lid and allow peppers to cook for a few more minutes.
- Stir the chopped spinach into the mixture.
- Add the veggies from the pan to the beaten eggs from step 1.
- Season with salt and pepper.
- Preheat the broiler in the oven.
- Scrape and wipe the cast iron pan clean.
- Add the remaining oil to the pan.
- Keeping the heat on low to medium, pour the veggie-egg mixture into the pan.
- Sprinkle the cheese all over the top, and allow to cook for a few minutes until fritata begins to set around the edges.
- Place the skillet in the top rack of the oven, just under the broiler and leave for a minute or two until the top turns a pale golden brown in about 1-2 minutes.
- Remove the skillet from the oven, allow to cool slightly, cut into 6 wedges and serve hot.
A Registered Dietitian’s tip:
Advantages of using cast iron pans:
- They offer a chemical-free alternative to non-stick pans.
- Use less oil compared to regular pans.
- Add iron to your diet. Iron is a mineral that is part of the protein hemoglobin, which carries oxygen to various parts of the body. It is also part of the protein myoglobin in muscles, which makes oxygen available for muscle contraction.
Green peppers are rich in beta carotene, a Vitamin A precursor in the body and Vitamin C, a powerful antioxidant.
Vitamin A: Vitamin A was the first fat-soluble vitamin to be recognized, and has been a source of intrigue to researchers because of it’s versatile nature and ability to induce severe deficiency effects.1 Vitamin A plays a key role in promoting a healthy skin, vision, immune system, growth and bone health1.
Cruciferous vegetables such as cauliflower have powerful cancer fighting properties. Garlic has a variety of biologically active substances that work in concert with each other, and contribute to it’s healing properties. Emerging evidence has shown a favorable association between garlic consumption, and the immune response, heart disease, cancer and other chronic diseases.
Happy Holidays and a Happy, Healthy and Bright New Year to all my fellow-bloggers and readers!
1. Whitney and Rolfes, Understanding Nutrition. Sixth Edition.
Disclaimer: This blog is strictly for informational purposes and should not be construed as medical advice. Please consult your physician or registered dietitian for recommendations geared to your specific needs.