Chicken and Vegetable Frittata

Eggs and chicken make this satisfying one-pot meal high in protein.

Serves: 4Hands-on: 20 minutesTotal: 45 minutesDifficulty: Medium

Serves: 4

Ingredients

  • 1 tsp. butter
  • 3 small shallots, peeled and sliced
  • 2 cloves garlic, peeled and minced
  • ½ tsp. salt
  • ¼ tsp. ground black pepper
  • 8 oz. boneless, skinless chicken breast, diced
  • 1 cup chopped zucchini
  • 12 asparagus spears, chopped into 1" pieces
  • 8 large eggs
  • ½ cup low-fat milk
  • ¼ cup Parmesan cheese, grated

Directions

  • Preheat oven to 350ºF. Spray a sqare or round casserole with nonstick cooking spray.
  • Melt butter in a medium skillet over medium heat and sauté shallots and garlic until soft, about 3 minutes.
  • Sprinkle chicken with salt and pepper. Add chicken to pan with shallots and garlic and sauté until chicken is cooked, about 8 minutes. Stir in zucchini and asparagus and sauté 2 minutes until vegetables are tender-crisp.
  • Pour chicken mixture into the prepared pan.
  • In a large bowl, whisk together eggs, milk, and Parmesan cheese and pour over contents in the dish.
  • Bake for 20–25 minutes, until eggs are set and just starting to brown.

Recipe Information

Serves: 4

Ingredients

  • 1 tsp. butter
  • 3 small shallots, peeled and sliced
  • 2 cloves garlic, peeled and minced
  • ½ tsp. salt
  • ¼ tsp. ground black pepper
  • 8 oz. boneless, skinless chicken breast, diced
  • 1 cup chopped zucchini
  • 12 asparagus spears, chopped into 1" pieces
  • 8 large eggs
  • ½ cup low-fat milk
  • ¼ cup Parmesan cheese, grated

Directions

  • Preheat oven to 350ºF. Spray a sqare or round casserole with nonstick cooking spray.
  • Melt butter in a medium skillet over medium heat and sauté shallots and garlic until soft, about 3 minutes.
  • Sprinkle chicken with salt and pepper. Add chicken to pan with shallots and garlic and sauté until chicken is cooked, about 8 minutes. Stir in zucchini and asparagus and sauté 2 minutes until vegetables are tender-crisp.
  • Pour chicken mixture into the prepared pan.
  • In a large bowl, whisk together eggs, milk, and Parmesan cheese and pour over contents in the dish.
  • Bake for 20–25 minutes, until eggs are set and just starting to brown.

Nutrition Information

Nutrition Information
Amount per serving
Calories270
Total Fat14g
Saturated Fat5g
Cholesterol420mg
Sodium560mg
Total Carbohydrate7g
Dietary Fiber2g
Sugars4g
Protein30g