Vegetable and rice frittata

Recipe developed by Emily Richards, PH Ec

© Heart and Stroke Foundation 2011

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Heart and Stroke Foundation

Ingredients

10 mL (2 tsp) canola oil

1 shallot, finely chopped

2 cloves garlic, minced

500 mL (2 cups) chopped fresh or frozen broccoli

Half red bell pepper, diced

5 mL (1 tsp) curry powder or paste

125 mL (1/2 cup) organic vegetable broth

250 mL (1 cup) cooked brown rice (prepared without salt)

4 eggs

3 egg whites

1 mL (1/4 tsp) freshly ground black pepper

Vegetable and rice frittata

This quick, simple dinner is a wonderful way to clean out the fridge on Friday night, using up leftover rice and even last night's cooked veggies.

Tip: The leftovers are great for lunch - try them with pasta sauce. Make sure you're using a skillet with a metal handle. If your skillet doesn't have a lid, use a pizza pan to cover it.

Serves: 6

Difficulty Level: Easy Wow

Prep time: 15 minutes

Cook time: 30 minutes

Total time: 45 minutes

Nutritional Information

per serving

Calories: 132

Protein: 8 g

Total Fat: 5 g

Saturated Fat: 1 g

Cholesterol: 124 mg

Carbohydrate: 13 g

Fibre: 2 g

Sugars: 2 g

Sodium: 134 mg

Potassium: 235 mg

Instructions

In 20 cm (8 inch) nonstick skillet, heat oil over medium heat. Cook shallot and garlic for 2 minutes or until softened. Stir in broccoli, pepper and curry powder to coat. Add broth, cover and cook for 5 minutes or until broccoli is tender. Stir in rice to coat well.

Meanwhile, in bowl, whisk together eggs, egg whites and pepper. Pour over vegetable mixture, lifting and stirring eggs into the mixture with a spatula. Cover and cook for about 8 minutes or until edges are set and puffed. Broil about 15 cm (6 inches) away from broiler for 2 to 4 minutes or until knife inserted in centre comes out clean and top is golden brown.

Developed by Emily Richards, PH Ec. ©The Heart and Stroke Foundation 2011.

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