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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.
Serves: 6
Prep Time: 10 min
Cook Time: 30 min

Ingredients

Mediterranean Chicken & Pasta Frittata

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

Yogurt Sauce (optional)

1 tomatoes, finely-chopped
1/4 cup green olives, large, sliced
1/2 tsp cumin, ground
1/2 cup plain yogurt, 1-2% MF

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  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. Mix together tomato, green olives, cumin and plain yogurt in a small serving bowl.

  7. 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.

Helpful Tip

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
Calories350
Protein29 g
Fat17 g
Saturated Fat8 g
Carbohydrate19 g
Fibre4 g
Sugar8 g
Cholesterol220 mg
Sodium280 mg
Per 275 g serving % Daily Value
Potassium17
Calcium35
Iron15
Vitamin A40
Vitamin C120
Vitamin B678
Vitamin B1247
Folate20
Zinc22