Winter Wellness Low Fat (Printable)
A nourishing dish with winter veggies, herbs, and reduced-fat feta. Great for a light, healthy meal any time.
# List of ingredients:
→ Vegetables
01 - 1 cup baby spinach, washed
02 - 1 cup butternut squash, peeled and diced small
03 - 1 small red onion, thinly sliced
04 - 1 red bell pepper, diced
05 - 1/2 cup cherry tomatoes, halved
→ Eggs & Dairy
06 - 6 large eggs
07 - 1/4 cup skim milk
08 - 1/4 cup reduced-fat feta cheese, crumbled
→ Seasonings
09 - 1/2 teaspoon dried thyme
10 - 1/2 teaspoon dried oregano
11 - 1/4 teaspoon ground black pepper
12 - 1/4 teaspoon salt
→ Oils
13 - 1 teaspoon olive oil or cooking spray
# Steps:
01 - Set the oven to 375°F and allow it to reach the temperature.
02 - Warm olive oil in a 9- to 10-inch oven-safe nonstick skillet over medium heat. Add butternut squash and red onion; cook for 5 minutes, stirring frequently, until they begin to soften.
03 - Incorporate the diced red bell pepper and cook 3 more minutes. Fold in spinach and cherry tomatoes, cooking until spinach wilts, about 2 minutes.
04 - Whisk together eggs, skim milk, dried thyme, oregano, black pepper, and salt in a mixing bowl until well combined.
05 - Pour the egg mixture evenly over the sautéed vegetables in the skillet.
06 - Sprinkle crumbled reduced-fat feta cheese evenly over the top.
07 - Reduce heat to low and cook without stirring for 3 to 4 minutes until the edges start to set.
08 - Transfer the skillet to the preheated oven and bake for 10 to 12 minutes until fully set and lightly golden on top.
09 - Allow the frittata to cool slightly before slicing. Serve warm.
# Expert Advice:
01 -
- It tastes substantial enough to feel like real food, but light enough that you don't need a nap afterward.
- One skillet means less to wash, and the oven does most of the thinking for you.
- Winter vegetables taste better in February than they do in August, and this recipe lets that shine.
02 -
- The time it spends on the stovetop before the oven is not optional; it sets the edges just enough so the frittata stays together when you move it.
- Don't overbake it—the moment the very center stops jiggling, it's done; one extra minute and the whole thing gets dry.
03 -
- An oven-safe skillet is not negotiable here; cast iron works beautifully and seasons itself as you go.
- If your vegetables release a lot of liquid as they cook, drain some of it off before you add the eggs, or your frittata will be watery.