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E is for Eggs

The bad rap suffered by eggs in the media for the past few decades is completely unwarranted. Eggs are the culinary “multi-tasker”. They can go from a quick, savory breakfast to a sweet, satisfying dessert with ease. To top it off, they are great for your brain! Choline, a nutrient found in the yolk of the egg, promotes healthy brain development and may also play a role in boosting memory. Below is just one way to enjoy this versatile food.

I’m all about a one-pan meal, especially for breakfast, because mornings can be hectic! Cooking everything in one pan is typically quick and saves me from doing a large pile of dishes. But I also really like to cook a big, hearty breakfast to satisfy my hunger. One-pan meals both help fill me up and get out the door on time. That’s why I love this single-serving frittata.

Frittatas are an egg-based Italian dish, similar to a quiche, but crustless. They are super easy to cook and can be customized in a variety of ways. You can use any of your favorite cheeses, meats, and/or vegetables in this recipe. The possibilities are endless! Frittatas are also great because you can just pour the eggs in and let it sit and cook. Finishing for a few minutes under the broiler firms up the top and ensures the cheese gets nice and melty. Feel free to try the below recipe as is or with all of your favorite ingredients!

Frittata

Ingredients:

  • 1 Tbsp olive oil
  • ¾ cup frozen hash browns
  • ½ bell pepper, chopped
  • ¼ cup chopped onion
  • ¾ cup sliced zucchini
  • 3 eggs
  • ¼ cup milk
  • Garlic powder
  • Salt and pepper
  • ¼ cup mozzarella cheese
  • 1-2 Tbsp pesto

Directions:

  • Heat oil in 8 inch cast iron skillet over medium heat. If you don’t have cast iron, use any 8 inch pan, you just won’t finish the dish in the oven.
  • Add hash browns, onion, and bell pepper and cook until potatoes are cooked through (about 6-8 minutes). Add zucchini slices and cook another 3-5 minutes.
  • As the vegetables are cooking, whisk eggs, milk, garlic powder, salt, pepper, and any other spices you want in a bowl.
  • Add eggs to cast iron and cook for about 5 minutes, until you can see the sides start to set. Add cheese to top.
  • Turn the broiler on High and place the cast iron pan in the oven and broil until lightly brown on the top. Make sure to keep an eye on it because it will burn fast. If you are using a different pan, flip the frittata and continue cooking on the stove.
  • Pull from oven and top with your favorite pesto.

 

Blog courtesy of Seena Curry. Seena is a dietetics student at University of Alabama and expects to graduate in December. She hopes to find a career as a Registered Dietitian that combines her passions for food, nutrition education, and serving her community. Seena is a hobbyist food photographer and has an Instagram dedicated to her favorite recipes (sc_balancedeats).

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