The broccoli and tomatoes found in this recipe are known to be super foods because of their high amount of cancer fighting phytochemicals. When tomatoes are cooked it increases the antioxidant properties contained within. We chose feta cheese as it is low in fat, yet adds a tartness, which nicely compliments the richness of the eggs. Mushrooms are also known to provide support during cancer treatment due to their high Vitamin D content which builds immunity and fights off infection. This comforting and tasty egg baked dish should be renamed Super-tata!
Preparation time: 20 minutes
Cooking time: 25 minutes
Yield: 4-6 servings
Serving suggestion: Serve warm from the oven or chilled
- 10-12 eggs
- 1-2 cups Summer Squash or zucchini (or combination of both)
- 1 cup of broccoli, cut into bite size pieces
- 1 cup of tomatoes, sliced or diced into small pieces
- 1 small garlic clove, minced
- 1/2 cup feta cheese or cheese of your choice, divided
- 1/4 cup full fat yogurt, whole milk or half & half
- 1 tablespoon olive oil
- Optional: 2 cups mushrooms of your choice, sliced
- Optional: 2 tablespoons fresh basil or dill, chopped
Note: This recipe’s photo features the addition of blue potatoes. Any pre-cooked potatoes or vegetables may be substituted.
Preheat oven to 350. Lightly oil or spray a 9 x 9” baking dish. For a thicker frittata a 9.5” loaf pan may be used. Additional baking time may be required.
Heat the olive oil in a frying pan and sauté the broccoli, squash or zucchini and mushrooms, if using. Stir, cover and cook for approximately five minutes.
Stir occasionally as the vegetables begin to soften and are cooked all the way through. Add garlic and gently stir to combine. Remove from heat, drain any liquid and set aside to cool.
In a medium sized bowl whisk eggs until they are smooth and of a uniform color. Add yogurt, milk or half & half, Dijon mustard and herbs and combine.
Add cooled vegetable mixture and half of the cheese to the egg mixture and stir to combine. Pour into a prepared baking dish, spread evenly.
Top with tomatoes.
Bake for 18-20 minutes or until the egg mixture is done, slightly jiggly in the center. Sprinkle the top with the remaining cheese and return to the oven for an additional 5-6 minutes.
Remove from oven and allow to sit for 20 minutes before slicing.
Can be baked and frozen in airtight containers.
You may make individual servings by substituting a muffin tin for baking. Use baking cups and lightly oil before adding egg mixture to prevent sticking.