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Mushroom, Tomato, Basil Frittata




Source of Recipe


whfoods.com


List of Ingredients




½ medium onion, minced
1+1 TBS chicken broth
3 medium cloves garlic, pressed
1 cup thinly sliced crimini mushrooms
½ medium tomato, seeds removed, and diced
3 large eggs
3 TBS chopped fresh basil
salt and black pepper to taste


Recipe



Heat 1 TBS broth in a 10-inch stainless steel skillet. Healthy Sauté onion over medium low heat 3 minutes, stirring frequently.

Add garlic, mushrooms and continue to sauté for another 2 minutes.

Add 1 TBS broth, tomato, salt, pepper and cook for another minute. Stir well, and gently scrape pan with a wooden spoon to remove any slight burning.

Beat eggs well, and season with salt and pepper. Mix in chopped basil. Pour eggs over vegetables evenly and turn heat to low. Cover and cook for about 5 minutes, or until firm. Cut into wedges and serve.

Serves 2

Healthy Cooking Tips:

Whisking eggs well helps to make your frittata a little fluffier. However, this one is mostly vegetables, with just enough eggs to hold it together, so it won't be very fluffy. Try to use a stainless steel pan as close to the 10-inch size as possible. This size keeps the vegetables from spreading out too much and over cooking.


Nutritional Profile


Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more detailed information on our Food and Recipe Rating System ...

Mushroom, Tomato, Basil Frittata
1.00 serving
143.24 calories
Nutrient Amount %DV Nutrient
Density World's Healthiest
Foods Rating
vitamin K 42.16 mcg 52.7 6.6 very good
tryptophan 0.13 g 40.6 5.1 very good
selenium 25.44 mcg 36.3 4.6 very good
iodine 41.06 mcg 27.4 3.4 very good
vitamin B2 (riboflavin) 0.44 mg 25.9 3.3 good
protein 10.64 g 21.3 2.7 good
molybdenum 15.67 mcg 20.9 2.6 good
vitamin A 918.91 IU 18.4 2.3 good
vitamin C 10.47 mg 17.4 2.2 good
phosphorus 164.25 mg 16.4 2.1 good
manganese 0.29 mg 14.5 1.8 good
vitamin B12 (cobalamin) 0.84 mcg 14.0 1.8 good
vitamin B5 (pantothenic acid) 1.28 mg 12.8 1.6 good
folate 48.82 mcg 12.2 1.5 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%