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Cheese 和 Vegetable Frittata with Fruit Salad

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Cheese 和 Vegetable Frittata with Fruit Salad

This Mediterranean recipe is a versatile, flavorful 和 heart-healthy meal for any time of day.

成分

份   6  

芝士蔬菜煎蛋饼:

  • 6个大鸡蛋
  • 两汤匙全麦面粉
  • 1茶匙发酵粉
  • 1/4茶匙黑胡椒
  • 1中 洋葱 (about 1杯), cut into 1/2 inch pieces
  • 一杯新鲜的或冷冻的 菠菜切成1/2英寸的小块
  • 1杯 红色和/或绿色甜椒切成1/2英寸的小块
  • 1杯新鲜蘑菇 OR
  • 1杯蘑菇罐头
  • 1瓣大蒜(切碎)
  • 2 tablespoon fresh basil leaves (finely chopped)
  • 1/3 cup part-skim mozzarella cheese (shredded)
  • 烹饪喷雾

水果沙拉:

  • 2去皮 橙子, cut in half, then into 6-8 pieces, depending on their size
  • 一杯新鲜的 绿色、红色或紫色的葡萄 (use varieties without seeds), left whole
  • 一杯新鲜的或冷冻的 草莓, if fresh remove green top, sliced in half or quarters depending on their size
  • 一杯新鲜的或冷冻的 混合浆果 (blueberries, blackberries 和/or raspberries)
  • 2茶匙 香醋或白葡萄酒醋 OR fresh or bottled lime or lemon juice OR pineapple 和/or orange juice
  • 2茶匙橄榄油
  • 2汤匙 薄荷或罗勒叶，左全，从茎上取下

方向

提示:单击步骤将其标记为完成.

芝士蔬菜煎蛋饼:

  1. Preheat oven (regular or toaster oven) to broil setting.
  2. 在一个大碗里, 把鸡蛋打起泡沫, 加入全麦面粉搅拌, 黑胡椒粉, 还有发酵粉.
  3. Using a heavy skillet with an ovenproof h和le, coat the skillet with cooking spray 和 heat on medium.
  4. Add the 洋葱 和 cook until it starts to get soft, 然后加入菠菜, bell pepper 和 mushrooms 和 cook for 2-3 minutes more.
  5. Add the garlic 和 basil 和 cook for 1 minute. 搅拌以避免烤焦.
  6. Add the egg mixture into the pan 和 stir to mix the vegetables with the eggs.
  7. Cook for 5-6 minutes or until the egg mixture has set on the bottom 和 begins to set on top.
  8. Add the shredded cheese 和 using the back of the spoon, 轻轻地推到鸡蛋下面, 这样就不会在烤箱里烤焦了.
  9. Place pan into the oven 和 broil for 3-4 minutes until golden 和 fluffy.
  10. Remove from pan, cut into 6 servings 和 serve.

水果沙拉:

  1. 在一个大碗里 combine all fruit salad ingredients.
  2. In a small covered jar shake the vinegar or juice with the olive oil to mix.
  3. Add dressing to the fruit 和 toss to coat. If using frozen fruit toss very gently to avoid breaking them up too much.
  4. Garnish with the fresh herbs, if available.
  5. 和煎蛋饼一起食用.
  6. (See Cooking Tips for additional ingredient suggestions)

提示: For extra spice you can offer people paprika or dried red chili powder to add to their fruit salad. This can make the salad pretty spicy over time, so it’s best to add right before eating 和 that way leftovers don’t get too hot. This is particularly good with citrus fruits (橙子, grapefruit), mango 和 pineapple.

提示: 你也可以加入西兰花, 茄子或西葫芦, cut into ½ inch pieces to the vegetables you put in the frittata. Your children can help set out the ingredients, 这取决于他们的年龄, 帮忙打蛋和打蛋, cut the vegetables 和 shred the cheese.

提示: You can use fresh or frozen thawed mango, fresh or canned in its own juice pineapple, 新鲜或冷冻桃子, 油桃或甜瓜, depending on what is season or more easily available. 当使用罐装水果时, 选择泡在水里的水果, its own juice or light syrup (drain 和 rinse)

营养成分

Cheese 和 Vegetable Frittata with Fruit Salad

卡路里卡路里

每份194

蛋白质蛋白质

每份10克

纤维纤维

每份4克

每份成本每份成本

$1.40

营养成分

卡路里 194
总脂肪 7.8 g
饱和脂肪 2.5 g
反式脂肪 0.0 g
多不饱和脂肪 1.3 g
不饱和脂肪 3.3 g
胆固醇 190 mg
钠 186 mg
总碳水化合物 23 g
膳食纤维 4 g
糖 15 g
添加糖 0.0 g
蛋白质 10 g

饮食交流
1/2 fat, 1 1/2 lean meat, 1 fruit, 1 vegetable

 

This Mediterranean recipe is a versatile, flavorful 和 heart-healthy meal for any time of day.

营养成分

Cheese 和 Vegetable Frittata with Fruit Salad

卡路里卡路里

每份194

蛋白质蛋白质

每份10克

纤维纤维

每份4克

每份成本每份成本

$1.40
×
卡路里 194
总脂肪 7.8 g
饱和脂肪 2.5 g
反式脂肪 0.0 g
多不饱和脂肪 1.3 g
不饱和脂肪 3.3 g
胆固醇 190 mg
钠 186 mg
总碳水化合物 23 g
膳食纤维 4 g
糖 15 g
添加糖 0.0 g
蛋白质 10 g

饮食交流
1/2 fat, 1 1/2 lean meat, 1 fruit, 1 vegetable

成分

份   6  

芝士蔬菜煎蛋饼:

  • 6个大鸡蛋
  • 两汤匙全麦面粉
  • 1茶匙发酵粉
  • 1/4茶匙黑胡椒
  • 1中 洋葱 (about 1杯), cut into 1/2 inch pieces
  • 一杯新鲜的或冷冻的 菠菜切成1/2英寸的小块
  • 1杯 红色和/或绿色甜椒切成1/2英寸的小块
  • 1杯新鲜蘑菇 OR
  • 1杯蘑菇罐头
  • 1瓣大蒜(切碎)
  • 2 tablespoon fresh basil leaves (finely chopped)
  • 1/3 cup part-skim mozzarella cheese (shredded)
  • 烹饪喷雾

水果沙拉:

  • 2去皮 橙子, cut in half, then into 6-8 pieces, depending on their size
  • 一杯新鲜的 绿色、红色或紫色的葡萄 (use varieties without seeds), left whole
  • 一杯新鲜的或冷冻的 草莓, if fresh remove green top, sliced in half or quarters depending on their size
  • 一杯新鲜的或冷冻的 混合浆果 (blueberries, blackberries 和/or raspberries)
  • 2茶匙 香醋或白葡萄酒醋 OR fresh or bottled lime or lemon juice OR pineapple 和/or orange juice
  • 2茶匙橄榄油
  • 2汤匙 薄荷或罗勒叶，左全，从茎上取下

方向

提示:单击步骤将其标记为完成.

芝士蔬菜煎蛋饼:

  1. Preheat oven (regular or toaster oven) to broil setting.
  2. 在一个大碗里, 把鸡蛋打起泡沫, 加入全麦面粉搅拌, 黑胡椒粉, 还有发酵粉.
  3. Using a heavy skillet with an ovenproof h和le, coat the skillet with cooking spray 和 heat on medium.
  4. Add the 洋葱 和 cook until it starts to get soft, 然后加入菠菜, bell pepper 和 mushrooms 和 cook for 2-3 minutes more.
  5. Add the garlic 和 basil 和 cook for 1 minute. 搅拌以避免烤焦.
  6. Add the egg mixture into the pan 和 stir to mix the vegetables with the eggs.
  7. Cook for 5-6 minutes or until the egg mixture has set on the bottom 和 begins to set on top.
  8. Add the shredded cheese 和 using the back of the spoon, 轻轻地推到鸡蛋下面, 这样就不会在烤箱里烤焦了.
  9. Place pan into the oven 和 broil for 3-4 minutes until golden 和 fluffy.
  10. Remove from pan, cut into 6 servings 和 serve.

水果沙拉:

  1. 在一个大碗里 combine all fruit salad ingredients.
  2. In a small covered jar shake the vinegar or juice with the olive oil to mix.
  3. Add dressing to the fruit 和 toss to coat. If using frozen fruit toss very gently to avoid breaking them up too much.
  4. Garnish with the fresh herbs, if available.
  5. 和煎蛋饼一起食用.
  6. (See Cooking Tips for additional ingredient suggestions)

提示: For extra spice you can offer people paprika or dried red chili powder to add to their fruit salad. This can make the salad pretty spicy over time, so it’s best to add right before eating 和 that way leftovers don’t get too hot. This is particularly good with citrus fruits (橙子, grapefruit), mango 和 pineapple.

提示: 你也可以加入西兰花, 茄子或西葫芦, cut into ½ inch pieces to the vegetables you put in the frittata. Your children can help set out the ingredients, 这取决于他们的年龄, 帮忙打蛋和打蛋, cut the vegetables 和 shred the cheese.

提示: You can use fresh or frozen thawed mango, fresh or canned in its own juice pineapple, 新鲜或冷冻桃子, 油桃或甜瓜, depending on what is season or more easily available. 当使用罐装水果时, 选择泡在水里的水果, its own juice or light syrup (drain 和 rinse)
 

美国心脏协会 recipes are developed or reviewed by nutrition experts 和 meet specific, science-based dietary guidelines 和 recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, 高血压, heart disease 和/or other conditions or seeking low-sodium, 低脂, 低糖, low-cholesterol or low-calories recipes. However, this site 和 its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis 和 treatment, 包括你的特殊饮食需求. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (哈哈), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. 版权所有. 授予权限, at no cost 和 without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; 和 proper attribution is made to the 美国心脏协会. 参见完整的使用条款.

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