Eye-Healthy Orange Pepper, Spinach And Sundried Tomato Frittata Recipe
Parents, tell your children to eat orange peppers for their eye health! This versatile vegetable is a great source of zeaxanthin — a protective carotenoid that is concentrated in the macula of the eye. Orange peppers also are a great source of vitamin C, lutein, vitamin E and beta-carotene.
The eggs in this tasty frittata recipe are also an eye-healthy food, as they are a good source of lutein, vitamin E and the omega-3 fatty acid DHA.
Orange Pepper, Spinach and Sundried Tomato Frittata
3 eggs (preferably omega-3 fortified)
1 Tbsp milk (1% or skim)
1/2 cup diced orange peppers
1/4 cup sundried tomatoes
1/4 cup frozen spinach (chopped)
1 Tbsp olive oil
1 Tbsp parsley
salt and pepper
- Whisk together eggs, milk, parsley, salt and pepper and set aside.
- Saute pepper and sundried tomatoes in 1 tablespoon olive oil for 1 minute over medium-high heat in a non-stick pan.
- Add frozen spinach and continue cooking until spinach has thawed and cooked.
- Reduce heat to low and add egg mixture, ensuring that vegetables and eggs are evenly distributed in the pan.
- Cook on low heat until top of frittata begins to cook, approximately 5 minutes. Make sure the bottom does not burn. Flip frittata by placing a plate over top of pan, flip the pan and slide frittata back into pan. Cook on low for another 1-2 minutes. Alternatively, place ovenproof pan in oven and broil on low for 3 minutes or until top of frittata is cooked.
- Remove from heat and let sit for 10 minutes.
The frittata can also be enjoyed at room temperature or even cold the next day.
About the Authors: Optometrists Dr. Barbara Pelletier and Dr. Laurie Capogna have co-authored books on eye nutrition, called Eyefoods: A Food Plan for Healthy Eyes and Eyefoods for Kids: A Tasty Guide to Nutrition and Eye Health. Both are chockful of easy, fun-to-make recipes, and you can order them at www.eyefoods.com .
Page updated July 2016