Happy National Nutrition Month: featuring a fresh, healthy, and quick recipe - ONIE Project

Happy National Nutrition Month: featuring a fresh, healthy, and quick recipe

Posted by ONIE Project on 03/13/2013

Happy National Nutrition Month! Hello all! Although the ONIE Project Team celebrates good nutrition throughout the year, we wanted to point out that March is designated National Nutrition Month!  Today is a great day to take a step in the healthy direction. My challenge to you is to try finding one thing you can improve in your daily routine.  My personal goal is to add more (and new) veggies in dishes I already make.  Sometimes I get stuck in a rut and stick to the same veggies for every meal because they are my favorites.  Although I like oldies, but goodies, I’m trying to eat more of a variety of veggies.  For this week’s recipe, Veggie Black Bean Frittata, I added an extra cup of veggies and threw in some spinach to give it more color and nutrients! This recipe is one of my favorite week night meals when I’m short on time and ingredients. My favorite thing about this recipe is that you can mix and match ingredients to whatever your little heart desires.  You can use fresh, frozen, or canned veggies. Just make sure to rinse those canned veggies to reduce your sodium intake! [Shown below are the ingredients, from my fridge, I used in my build your own frittata.]

Quick Veggie Black Bean Frittata recipe from ONIE

Here is the base formula for making your own frittata:

  • 6 eggs (you can also use egg substitute to lower cholesterol)
  • Additional protein if you choose (beans or lean meat)
  • 4-5 cups of vegetables (fresh, frozen, or canned)
  • 1-1 ½ cups shredded cheese (low fat or reduced fat)
  • Spices (oregano, basil, garlic, pepper,  cumin, or chili pepper)

The ingredients I used:

  • 6 eggs, whisked
  • 1 ½ cups red potatoes, diced and par-cooked (boiled for a few minutes separately).
  • 3 cloves garlic, minced
  • 1 small yellow onion, chopped
  • 1 TBSP olive oil
  • ½ cup bell pepper(any color), diced
  • 1 ½ cups mozzarella cheese, part skim, shredded
  • ½ cup broccoli, chopped into bite-size pieces
  • 1 cup spinach, chopped
  • 1 tomato, seeded and diced
  • 1 cup black  beans (rinsed if canned)

Supplies I needed:

  • Colander (washing/draining veggies & beans)
  • Knife & cutting board (to cut veggies)
  • Whisk/fork (to mix eggs)
  • Small mixing bowl (eggs)
  • Large mixing bowl (everything else)
  • Saucepan/pot (used to boil potatoes)
  • Spoon & large skillet (cook veggie mix)
  • 8 x 8 Pyrex or oven safe dish (too bake it)

Serves: 9    Prep time: 15 minutes  Bake time 15-20 minutes

Quick Veggie Black Bean Frittata recipe from ONIE

Instructions:

  1. Preheat oven to 425°F
  2. Par-cook the potatoes: place diced potatoes in a saucepan and cover with cold water.  Bring to a high simmer and cook until just tender (approx. 5 minutes once simmering).  Drain and set potatoes aside.
  3. Prepare filling:  In a large skillet, sauté garlic, onion and tomato in 1 Tbsp olive oil until soft (3-4 minutes).  Add broccoli, spinach and bell pepper (2-3 minutes).  Remove from heat and stir in potatoes and beans.
  4. Prepare egg mixture:  crack eggs in a small,  mixing bowl.  Wish together eggs and 1 cup of cheese until mixed thoroughly.
  5. Prepare dish for oven: Spray 8 x 8 glass oven safe dish with cooking spray.  Spread vegetable filling evenly in dish.  Pour egg and cheese mixture over veggie filling and mix evenly.  Sprinkle remaining ½ cup of cheese over the top.  Bake for 15-20 minutes or until frittata is set (jiggles slightly or place toothpick in the middle and it comes out clean)

Quick Veggie Black Bean Frittata recipe from ONIE

**Extra Event Alert**

If you are local to the OKC area make sure and check out H & 8th Market

on March 29th from 9pm to midnight. 

It will be a night of food, family and fun! 

Below is the nutrition label for my "Black Bean & Veggie Frittata"ONIE Project: Veggie Black Bean Frittata Nutrition Facts

  Happy eating, Stephanie

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