Perfect for brunch, lunch or even dinner!

Tips

  • Eggs are a complete source of protein and here they are baked with veggies like a casserole. The frittata is perfect for brunch, lunch or even dinner!
  • Bake and serve in individual ramekins for a personal, elegant touch.
Makes 10 servings
Cooking time: n/a

Ingredients

  • 1 Tbsp canola oil 15 mL
  • 1½ cups chopped red pepper 375 mL
  • 1½ cups chopped fennel 375 mL
  • ¾ cup chopped red onion 175 mL
  • 1 tsp fennel seeds 5 mL
  • 1 cup peeled, cubed white potatoes 250 mL
  • 8 large eggs
  • ¼ cup 1% milk 60 mL
  • ½ tsp freshly ground black pepper 2 mL
  • 1 cup low-fat shredded Cheddar cheese 250 mL
  • ½ cup reduced fat crumbled feta cheese 125 mL 

Instructions

  1. Preheat oven to 400 ºF (200 ºC). Spray 9x13-inch (22 x 33-cm) glass baking dish with canola cooking spray and set aside.
  2. In large skillet, heat canola oil over medium-high heat. Add red peppers, fennel, onion and fennel seeds and sauté 3-4 minutes or until vegetables begin to soften. Remove from heat and stir in potatoes. Evenly spread vegetable mixture in bottom of prepared baking dish.
  3. In small bowl, whisk eggs with milk and black pepper. Pour over vegetables. Sprinkle Cheddar and feta cheese evenly over top. Bake in preheated oven for 25-30 minutes or until eggs are set.

Notes

Yield: 10 servings. Serving Size: 1/2 cup (125 mL).

Courtesy of canolainfo.org.

Nutritional Information

Per Serving
Calories 140
Total fat 7 g
Saturated fat 2.5 g
Cholesterol 175 mg
Sodium 230 mg
Carbohydrates 8 g
Fiber 1 g
Protein 10 g

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