Healthy Leftover Turkey or Chicken Vegetable Frittata

A frittata is perfect if you love leftovers for breakfast and can't wait for lunch or dinner to have them. It's also perfect if you're the type of person who believes in having breakfast for any meal. 

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A frittata is an egg-based dish that’s a cross between a casserole and an omelet. This frittata gives an opportunity to use leftover turkey or chicken and leftover vegetables. It has plenty of protein from a combination of eggs and egg whites, and a cheesy topping adds calcium and flavor. 

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It’s a low-fat, low-carb dish for breakfast, brunch, or any other meal. Have it on its own or serve it with fruit or in a whole-grain wrap. You can also turn it into a balanced meal by adding cooked sweet potato, green peas, or corn.

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To make a frittata, cook the ingredients in a skillet over low heat on the stovetop, then transfer the skillet to the oven to bake it further. Pans with plastic handles may not be oven-safe, so check the manufacturer’s guidelines before placing them in the oven. You can alternatively transfer the turkey and vegetables to a sprayed baking pan before adding the egg mixture and cheese and placing it in the oven.

Variations

• To lower the cholesterol content, replace the eggs and egg whites with 2 cups of liquid eggs or egg whites.
• You can use frozen mixed vegetables or cook chopped raw vegetables in the skillet before adding the turkey. Broccoli, cauliflower, green beans, onions, tomatoes, zucchini, and eggplant are all good choices.
• Garlic lovers can cook 2 cloves of garlic, peeled and sliced, in the oil before adding the turkey and vegetables. 
• For a dairy-free version, use ¼ cup of chopped walnuts or peanuts for a topping instead of cheese.
• For a vegetarian option, replace the turkey or chicken with 2 cups of cooked garbanzo beans or black beans.
• Give your frittata a Mediterranean twist by adding ½ teaspoon of thyme and ½ teaspoon of oregano, and replacing the mozzarella or parmesan cheese with feta cheese.
• Try a southwestern style frittata with 2 cups of black beans or 12 ounces of cooked lean ground turkey instead of turkey, ½ teaspoon each of cumin and chili powder, and ¼ cup of chopped cilantro. Top the frittata with low-fat cheddar cheese.

Recipe for Healthy Leftover Turkey Frittata

Makes 4 servings 

Ingredients 

• 4 eggs
• 8 egg whites
• ¼ cup of milk
• 2 teaspoons of olive oil
• 1 ½ cups of cubed or shredded cooked skinless turkey or chicken
• 2 cups of leftover roasted vegetables 
• (Optional)½ teaspoon of garlic powder
• (Optional) Chopped herbs like mint, rosemary, parsley, or dill
• Salt and pepper to taste
• ½ cup of low-fat shredded mozzarella cheese or grated parmesan cheese

Instructions 

1. Preheat the oven to 375°F. 
2. In a large bowl, beat the eggs and egg whites. Beat in the milk, spices, herbs, and salt and pepper.
3. Heat the olive oil in a skillet. Add the turkey and vegetables, and cook until warmed. 
4. Pour the egg mixture into the skillet. Distribute the cheese evenly on top. Let the frittata cook for 3-4 minutes, or until the edges are set. 
5. Place the skillet in the oven and bake for 12-15 minutes or until the eggs are set in the center. Serve warm or at room temperature.

Nutrition information per serving: 220 calories; 11 grams of fat; 3 grams of saturated fat; 180 mg cholesterol; 360 mg sodium; 5 grams of carbohydrates; 4 grams of sugar; 1 gram of fiber; 25 grams of protein

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