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Cooking With Sensei – Bell Pepper & Onion Frittata

By July 1, 2019 Diet and Nutrition, TSK

Today on Cooking with Sensei, we’re going to make a frittata. Growing up my mom used to make them all the time as a quick easy meal for my brothers and I.  Frittatas are often considered a breakfast item in the United States but they can be eaten for any meal of the day, either hot or cold.  They’re typically cooked in a cast iron pan or oven safe skillet because they start cooking on the stove top and finish cooking in the oven.  Unlike omelets, frittata fillings are mixed in with the egg mixture, rather than folded in the center.  I could seriously eat eggs anytime of the day and for multiple meals.  They are such an amazing source of protein and taste great.

Cooking With Sensei – Bell Pepper & Onion Frittata

Ingredients

  • 8 large whole eggs
  • 16 large egg whites
  • 1/4 cup 2% milk 
  • 1/2 teaspoon fresh lemon juice 
  • 1/8 teaspoon extra-virgin olive oil
  • 1 cup of chopped red onions 
  • 1/2 cup chopped red bell peppers 
  • 1/2 cup chopped yellow bell peppers 
  • 1/4 teaspoon sea salt 
  • 1/8 teaspoon freshly ground black pepper 
  • 1 cup shredded cheddar cheese

Instructions

  1. Preheat the oven to 375°
  2. Lightly spray a 9-inch round cake pan or 8-inch cast iron skillet with quinoa oil spray.
  3. Whisk together the eggs, egg whites, milk, and lemon juice in a large mixing bowl. 
  4. Heat the olive oil in a large sauté pan over medium heat and sauté the onions, red bell peppers, and yellow bell peppers until tender. Season with salt and pepper. 
  5. Add the onion mixture and cheddar to the egg mixture and stir until combined.  Pour the mixture into a pan. 
  6. Bake for 20 to 30 minutes or until eggs are cooked and the cheese melts. 

 

Sensei’s Tips of the Day

1. Always purchase eggs from refrigerated case.

2. Choose eggs with clean and not cracked shells.

3. Always check the expiration date.

Motivational Quote

“Have your next meal ready to avoid making a bad choice later.”

Check me out on on IG at @tsmmaglendale  | @chris_iavarone

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