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Early Autumn Frittata with Fall Salad

  • “Early

    Ingredients:

    Frittata:

    • 2 cups butternut squash, cubed
    • 1/2 cup diced onion
    • 3/4 teaspoon salt (divided)
    • 12 large eggs
    • 1 cup liquid egg whites
    • 3/4 cup plain nonfat Greek yogurt
    • 2 tablespoons fresh sage, chopped
    • 1 teaspoon black pepper
    • 3.5 ounces fontina cheese, shredded

    Salad:

    • 2 tablespoons olive oil
    • 1/4 cup apple cider vinegar
    • 1 and 1/2 tablespoons lemon juice
    • 12-ounces baby arugula
    • 12-ounces mesclun green
    • 6 tablespoons unsalted roasted pumpkin seeds
    • 3 pears, cored and sliced

    Directions:

    1. Preheat oven to 400 F.
    2. Toss the butternut squash and onion with olive oil and 1/4 teaspoon salt on a sheet tray, and roast for 15-20 minutes.
    3. While they cook, whisk together the eggs, egg whites, Greek yogurt, sage, and black pepper until completely combined.
    4. Turn oven down to 325 F.
    5. Place vegetables and egg mixture in greased muffin tins, top with cheese, and bake at 325 F for 15-20 minutes.
    6. Whisk together oil, vinegar, lemon juice, pepper and 1/2 teaspoon of salt, and use to dress the arugula, mesclun, pumpkin seeds, and pears.
    7. Serve the salad alongside the frittata.

    Yield:

    10 servings
    (1 frittata, 1 cup salad, and 1 tablespoon of dressing)

    Source:

    Dana-Farber/Brigham and Women's Cancer Center

  • Nutrition Tip

    Eggs are back in favor after the 2015-2020 Dietary Guidelines no longer limit the intake of dietary cholesterol to 300 mg. In fact, eggs are an excellent source of protein and contain all essential amino acids that the body cannot produce on its own. The cholesterol-containing yolk also contains vitamins A, E, D, B6, and B12, choline, riboflavin, selenium, iron, and antioxidants lutein and zeaxanthin. Eggs make a great protein-rich breakfast and lunch as scrambled eggs, omelets or frittatas, and hardboiled eggs are a perfect on-the-go snack.

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