Brown lentils (cooked): 100g (1/2 cup), Eggs: 150g (3 large), Milk (low-fat): 30ml (2 tbsp), Zucchini: 100g (1 small, diced), Bell pepper (red): 50g (1/2 cup, diced), Spinach: 30g (1 cup, fresh), Onion: 50g (1/2 cup, diced), Garlic: 3g (1 clove, minced), Feta cheese: 30g (2 tbsp, crumbled), Olive oil: 5ml (1 tsp), Fresh basil: 5g (1 tbsp, chopped), Fresh parsley: 5g (1 tbsp, chopped), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)
1. Preheat oven to 375°F (190°C). 2. Heat 5ml olive oil in an oven-safe skillet over medium heat. 3. Add 50g diced onion and cook until translucent, about 3 minutes. 4. Add 3g minced garlic and cook for 30 seconds. 5. Add 100g diced zucchini and 50g diced bell pepper. Cook for 5 minutes until softened. 6. Add 30g spinach and cook until wilted, about 1-2 minutes. 7. Add 100g cooked brown lentils and stir to combine. 8. In a bowl, whisk together 150g eggs, 30ml milk, 1g salt, and 1g black pepper. 9. Pour the egg mixture over the vegetables and lentils in the skillet. 10. Sprinkle with 30g crumbled feta cheese. 11. Cook on the stovetop for 3-4 minutes until the edges start to set. 12. Transfer the skillet to the oven and bake for 15-20 minutes until the frittata is set and lightly golden on top. 13. Let cool for 5 minutes, then garnish with 5g chopped basil and 5g chopped parsley before serving.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
