Swiss Chard and Tomato Frittata

May 09, 2023May 9, 20230 8
A tasty and nutritious way to start your day with Swiss Chard and Tomato Frittata
in Breakfast/Brunch

Prep

20 min

Cook

20 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 lb swiss chard
4 garlic cloves , minced
1 cup chopped onion
2 teaspoons olive oil
6 egg whites
2 whole eggs
3 tablespoons chopped fresh basil
1/4 teaspoon salt
1/4 teaspoon black pepper
1 medium tomatoes , sliced

Nutrision Information

Servings Per Recipe
4
Calories
83
Sugar
3g
Fat
4g
Swiss Chard and Tomato Frittata is a healthier, tastier, and more nutritious way to start your day than traditional breakfast recipes like pancakes and waffles. Swiss chard is the star of the dish, which provides the dish's unique flavor and also a lot of health benefits for you. It is an excellent source of dietary fiber, antioxidants, and minerals and vitamins, which support overall health and immunity. This recipe is also loaded with egg whites and whole eggs that make the recipe a protein powerhouse. Additionally, tomatoes are added on top, providing their health benefits and flavor to the dish. It's a colorful and delicious way to get a significant portion of your daily nutrient needs, whether you have it in breakfast or at lunchtime.

Instructions

1.Preheat oven to 350°F.
2.Separate egg whites from whole eggs and combine them in a large bowl.
3.Whisk together egg mixture and add basil, salt, and black pepper.
4.Heat olive oil in a 10-inch oven-safe skillet over medium heat. Add garlic and onions. Cook until tender.
5.Stir in swiss chard and cook until wilted.
6.Spread the mixture evenly in the skillet and pour the egg mixture over the top.
7.Add tomato slices on top and cook for 2-3 minutes on the stove top.
8.Bake the skillet in the oven for 15-20 minutes or until set.
9.Remove from the oven, allow it to rest for a minute, and slice into pieces.
10.Serve and enjoy!

PROS

Swiss chard is highly nutritious and low in calories that provides plenty of fiber, vitamins (K, C, A), and minerals like calcium, potassium, and iron.

This frittata is low in carbs and packed with high-quality protein, making it feel fuller for longer and reducing cravings throughout the day.

The dish makes a delicious and effortless start to your day or a healthy meal any time of the day.

CONS

It might take some time to clean the swiss chard before it’s chopped.

The recipe has minimal cons overall.

HEALTH & BENEFITS

Swiss chard can help reduce the risk of many diseases, thanks to its high amounts of antioxidants and anti-inflammatory properties. It may support healthy digestion and gut health and improve bone and heart health.
Eggs can provide huge benefits for brain health, eyes, and weight loss. Eating eggs regularly can improve cholesterol levels and lower the risk of developing heart disease.
Tomatoes are known for their anti-inflammatory and antioxidant properties that may lower the risk of developing cancer and heart diseases. They are also a great source of vitamin C, potassium, and folate.

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