Chicken Frittata with Garlic Veggies: A Wholesome and Flavorful Dish

 

Looking for a delicious and nutritious meal thats easy to prepare? Chicken Frittata with Garlic Veggies is the perfect solution! This hearty and versatile dish combines tender chicken with a mix of colorful vegetables and eggs, creating a meal that’s both satisfying and packed with nutrients. Ideal for breakfast, brunch, or a light dinner, this frittata is sure to become a staple in your meal planning.

 

Ingredients:

 

For the Chicken Frittata:

– 1 cup cooked chicken breast, diced (about 1 medium breast)

– 6 large eggs

– 1/4 cup milk (or a dairy-free alternative)

– 1/2 cup shredded cheese (such as cheddar, feta, or mozzarella)

– 1/2 teaspoon dried thyme

– 1/2 teaspoon dried oregano

– Salt and pepper to taste

– 1 tablespoon olive oil

 

For the Garlic Veggies:

– 1 tablespoon olive oil

– 1 cup bell peppers (red, yellow, or green), diced

– 1 cup spinach leaves, chopped

– 1 cup cherry tomatoes, halved

– 2 cloves garlic, minced

– 1/2 teaspoon dried basil

– Salt and pepper to taste

 

Instructions:

 

1. Prepare the Garlic Veggies:
2. Heat olive oil in a large skillet over medium heat.
3. Add minced garlic and sauté for about 30 seconds until fragrant.
4. Add bell peppers and cook for 3-4 minutes until they start to soften.
5. Stir in the cherry tomatoes and cook for an additional 2 minutes.
6. Add the chopped spinach and cook until wilted, about 1-2 minutes.
7. Season with dried basil, salt, and pepper. Remove from heat and set aside.

 

2. Make the Chicken Frittata:
3. Preheat your oven to 375°F (190°C).
4. In a large bowl, whisk together the eggs, milk, dried thyme, dried oregano, salt, and pepper.
5. Stir in the cooked chicken and shredded cheese.
6. Heat olive oil in an oven-safe skillet over medium heat.
7. Pour the egg mixture into the skillet and cook for 3-4 minutes, until the edges start to set but the center is still slightly runny.
8. Gently fold in the prepared garlic veggies, distributing them evenly.
9. Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the frittata is fully set and lightly golden on top.

 

3. Serve:
4. Allow the frittata to cool for a few minutes before slicing.
5. Serve warm or at room temperature, and enjoy!

 

Nutritional Information (Per Serving):

 

Chicken Frittata (1/6 of the recipe):

–     Calories:     280 kcal

–     Protein:     23g

–     Fat:     17g

– Saturated Fat: 5g

–     Carbohydrates:     8g

– Fiber: 1g

– Sugars: 3g

 

Garlic Veggies (1/4 of the recipe):

–     Calories:     100 kcal

–     Protein:     2g

–     Fat:     7g

– Saturated Fat: 1g

–     Carbohydrates:     10g

– Fiber: 3g

– Sugars: 5g

 

Total Per Serving (Frittata + Veggies):

–     Calories:     380 kcal

–     Protein:     25g

–     Fat:     24g

–     Carbohydrates:     18g

– Fiber: 4g

– Sugars: 8g

 

Health Benefits:

 

–     Lean Protein:     Chicken breast provides a high-quality source of lean protein essential for muscle repair and overall health.

–     Nutrient-Dense Vegetables:     The garlic veggies are rich in vitamins, minerals, and antioxidants, contributing to improved immunity and digestion.

–     Balanced Meal:     Eggs provide protein and healthy fats, while the vegetables offer fiber and essential nutrients, creating a balanced and satisfying meal.

 

Tips for a Perfect Meal:

 

–     Cheese Options:     Choose a cheese that melts well and complements the flavors of the frittata. Feta adds a tangy touch, while mozzarella provides a gooey texture.

–     Add-Ins:     Feel free to customize your frittata with other veggies like mushrooms, zucchini, or onions, depending on what you have on hand.

–     Storage:     The frittata can be stored in the refrigerator for up to 4 days and makes a great option for meal prep. Reheat gently to avoid overcooking.

 

Chicken Frittata with Garlic Veggies is a versatile and flavorful dish thats perfect for any time of day. With its combination of protein, veggies, and cheese, its a satisfying meal thats both healthy and delicious.