Vegetable and rice frittata

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 451.2
  • Total Fat: 25.1 g
  • Cholesterol: 186.0 mg
  • Sodium: 350.8 mg
  • Total Carbs: 29.3 g
  • Dietary Fiber: 4.2 g
  • Protein: 28.4 g

View full nutritional breakdown of Vegetable and rice frittata calories by ingredient
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Adapted from a heart and Stroke Foundation recipe Adapted from a heart and Stroke Foundation recipe
Number of Servings: 2


10 mL (2 tsp) almond oil

    1 shallot, finely chopped
2 cloves garlic, crushed
    1 cup chopped broccoli

    Half sweet bell pepper, diced

    6 snap peas, halved
    5 mL (1 tsp) curry powder or paste
125 mL (1/2 cup) chicken broth

    250 mL (1 cup) cooked brown rice  (prepared without salt)
2 large eggs
1 1/4 cups eggwhites

    Freshly ground black pepper


Use whatever vegetables you like.


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, snap peas and curry powder to coat. Add broth, cover and cook for 5 minutes or until broccoli is tender. Stir in rice to coat well.
Preheat oven to 375.
Meanwhile, in bowl, whisk together eggs, egg whites, nutmeg and pepper. Pour over vegetable mixture. Turn down the heat, cover and cook for about 5 minutes or until edges are set and puffed. Place in oven. Bake 15 min or until top is no longer wobbly.

Serving Size: Makes 2 servings for dinner, or 4 servings for lunch.

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