Artichoke & Red Pepper Frittata

Artichoke & Red Pepper Frittata

For an impromptu supper, nothing beats a frittata, the Italian version of an omelet. This one relies on the convenience of canned artichokes, which are a good, delicious source of fiber.
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Course All Recipes, Breakfast, Snacks
Cuisine 1:1 Ratio, All, Bodybuilding Friendly
Servings 2
Calories 319 kcal

Ingredients
  

  • 2 tsp extra-virgin olive oil, divided
  • 1 medium red bell pepper, diced
  • 2 cloves garlic minced
  • 1/4 tsp crushed red pepper
  • 4 eggs
  • 1 14-ounce can artichoke hearts, rinsed and coarsely chopped
  • 1/4 cup cup freshly grated Parmesan cheese
  • 1 tsp teaspoon dried oregano
  • 1/4 tsp teaspoon salt, or to taste

Instructions
 

  • Heat 1 teaspoon oil in a 10-inch nonstick skillet over medium heat. Add bell pepper and cook until tender, about 2 minutes. Add garlic and crushed red pepper; cook, stirring, for 30 seconds. Transfer to a plate. Wipe out the pan.
  • Whisk eggs in a medium bowl. Stir in artichoke hearts, Parmesan, oregano, salt, pepper and the bell pepper mixture.
  • Set a rack about 4 inches from the heat source; preheat the broiler.
  • Brush the pan with the remaining 1 teaspoon oil; heat over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1½ to 2½ minutes. Slide the frittata onto a platter and cut into wedges.

Notes

Per serving: 336 calories; 17 g fat(5 g sat); 12 g fiber; 27 g carbohydrates; 23 g protein; 210 mcg folate; 381 mg cholesterol; 6 g sugars; 0 g added sugars; 2,611 IU vitamin A; 97 mg vitamin C; 233 mg calcium; 5 mg iron; 864 mg sodium; 876 mg potassium
Nutrition Bonus: Vitamin C (162% daily value), Folate (52% dv), Vitamin A (52% dv), Iron (28% dv), Calcium (23% dv)
Carbohydrate Servings: 2
Exchanges: 3 vegetable, 2½ lean protein, 2 fat

Nutrition

Calories: 319kcalCarbohydrates: 19gProtein: 30gFat: 13gSodium: 1139mgFiber: 7gSugar: 7g
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