Recipe
Mediterranean Chicken & Pasta Frittata
Prep Time: 10 min
Cook Time: 30 min
Serves: 6
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.
Contributed By: Developed for CFC by Nancy Guppy, RD, MHSc
Ingredients
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
Instructions
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.