Breakfast is often the most challenging meal for people trying to eat healthier. Many people are confused. We have been brainwashed into thinking that breakfast has to be sugary and overprocessed - cereals, toaster pastries and syrupy pancakes. Don't buy in! Breakfast should fuel your body. A good breakfast should contain complex carbs, fiber and protein with loads of micronutrients. It should set you up for the day ahead. A doughnut does not fit the bill!
But, good news! A great breakfast can be easy, delicious, filling and nutritious (exhibit A - Very Veggie Frittata). Plus this one can be made ahead and reheated while you are furiously searching for a matching pair of socks and your son's homework on your way out the door in the morning. Or forget the reheating bit, it is even delicious cold. You deserve a gold star. Now make the frittata.
8-10 large eggs (use 10 if substituting ½ egg whites, ½ whole eggs) (use 12 eggs if using only egg whites)
1/3 c. milk
5-6 c. assorted raw vegetables – 1/4” dice (such as onions, bell pepper, broccoli, zucchini or yellow squash, sliced mushrooms, chopped spinach, etc)
2 tbs. olive oil
½ tsp. salt
¼ tsp. pepper
Optional herbs: ¼ - ½ c. fresh chopped parsley and/or cilantro
Other options: you can also add 1 c. cooked, diced potatoes as part of your veggies - I added gorgeous purple ones I cooked in the microwave (if you do, reduce your raw veggies by about 1 c.); also optional is adding ½ c. feta cheese to the egg mixture
Preheat oven to 350 degrees F and position oven rack in center of oven.
Crack eggs into bowl, add milk, salt, pepper and herbs (if using), scramble with whisk. If using cheese, add after egg mixture is whisked and whisk gently to incorporate.
In an 11”-12” oven proof nonstick skillet or seasoned cast iron skillet, add olive oil. Heat to medium/high heat. When hot, add vegetables and sauté until softened and caramelized, 5-7 minutes (if using spinach, add to pan during last 1-2 minutes of cooking to wilt). If using diced, cooked potatoes, add them when veggies are done cooking so they don’t break apart.
Turn heat to low. Pour egg mixture over veggies and cook without stirring on the stovetop until eggs are just beginning to set around the edges, 2-3 minutes.
Bake until eggs are almost set in the center, but still glossy, about 12 minutes. Turn on broil, and brown top 1-2 minutes, being careful not to overbrown.