Mediterranean Chicken & Pasta Frittata

Mediterranean Chicken & Pasta Frittata

This frittata is packed with vegetables and herbs. Ideal as a light lunch, this protein-rich dish will keep your energy high through the afternoon.

Ingredients

  • Serves: 6
  • Prep Time:
  • Cook Time:

Mediterranean Chicken & Pasta Frittata:

  • 1 1/2 cup (375 mL) chicken breasts, cooked, chopped
  • 1 1/2 cup (375 mL) whole grain penne pasta
  • 1/2 tsp (2.5 mL) olive oil
  • 4 oz (115 g) goat cheese, soft, 21% MF, crumbled
  • 6 eggs, medium
  • 1/2 cup (125 mL) plain yogurt, 1-2% MF
  • 1/4 tsp (1.25 mL) hot red chili pepper flakes, (optional garnish)
  • 1 tsp (5 mL) oregano, dried
  • 1/4 cup (60 mL) Romano cheese, grated
  • 2 tsp (10 mL) olive oil
  • 1/2 cup (125 mL) red onions, diced
  • 2 cloves garlic, minced
  • 2 cups (500 mL) mushrooms, sliced
  • 2 cups (500 mL) red peppers, sliced lengthwise
  • 1 tsp (5 mL) balsamic vinegar
  • 1 tbsp (15 mL) lemon juice, fresh
  • 1/2 tsp (2.5 mL) black pepper, freshly ground
  • 1/4 cup (60 mL) basil, fresh, shredded into ribbons

Yogurt Sauce (optional):

  • 1 tomatoes, finely-chopped
  • 1/4 cup (60 mL) green olives, large, sliced
  • 1/2 tsp (2.5 mL) cumin, ground
  • 1/2 cup (125 mL) plain yogurt, 1-2% MF

Mediterranean Chicken & Pasta Frittata

  1. Preheat the oven to 350°F (175°C).

  2. Cook pasta according to package directions in plenty of unsalted water until al dente.

  3. Coat the bottom of a 12-inch (30 cm) deep-dish pie plate with 1/2 teaspoon (2.5 mL) of olive oil. Arrange the cooked pasta over bottom and scatter with pieces of the goat cheese.

  4. Blend eggs with the yogurt, chili pepper flakes and oregano until well mixed. Pour the egg mixture over the pasta. Bake frittata in a hot oven on centre rack for 30 minutes or until the frittata is set and lightly browned and a knife inserted into centre comes out clean. Remove from oven.

  5. While the frittata is baking, prepare the vegetable and chicken topping. Heat remaining olive oil in a non-stick skillet over medium heat. Sauté the diced red onion, minced garlic, sliced mushrooms, red pepper strips and cooked chunks of chicken until vegetables are just softened. Stir in balsamic vinegar, fresh lemon juice and freshly ground pepper. Toss basil with the vegetable mixture. Remove from heat and set aside.

  6. Spread the cooked vegetables and chicken over the top of the frittata. Sprinkle with the grated Romano cheese. Cut into six wedges. Serve with the yogurt sauce on the side.

Yogurt Sauce (optional)

  1. Mix together tomato, green olives, cumin and plain yogurt in a small serving bowl. Serve with the frittata.

A frittata is an egg dish similar to an omelette or quiche containing cheese, vegetables and herbs. They can be prepared on the stove or in the oven.

Serve as a delicious meal for breakfast, lunch or supper accompanied by a crisp green salad.

Allow the frittata to cool for ten minutes before serving to make it easier to slice.

Nutrition Info

  • Per 275 g serving Amount
  • Calories 350
  • Protein 29 g
  • Fat 17 g
  • Saturated Fat 8 g
  • Carbohydrate 19 g
  • Fibre 4 g
  • Sugar 8 g
  • Cholesterol 220 mg
  • Sodium 280 mg
  • Per 275 g serving % Daily Value
  • Potassium 17
  • Calcium 35
  • Iron 15
  • Vitamin A 40
  • Vitamin C 120
  • Vitamin B6 78
  • Vitamin B12 47
  • Folate 20
  • Magnesium 19
  • Zinc 22

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