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Wild Rice Frittata

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Wild Rice Frittata
  • Prep Time 20 min
  • Total Time 1 hr 35 min
  • Servings 6
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Enjoy this delicious wild rice frittata sprinkled with cheese that’s perfect for dinner.

Ingredients

1/2
cup uncooked wild rice
1 1/4
cups water
1
tablespoon butter or margarine
1
small green bell pepper, chopped (1/2 cup)
1
small red bell pepper, chopped (1/2 cup)
1
medium onion, chopped (1/2 cup)
6
eggs
1/4
cup milk
1
cup shredded Swiss cheese (4 oz)

Directions

  • 1 Cook wild rice in water as directed on package; drain if necessary.
  • 2 In 10-inch nonstick skillet, melt butter over medium-high heat. Cook bell peppers and onion in butter 2 to 3 minutes, stirring frequently, until vegetables are crisp-tender.
  • 3 In small bowl, mix eggs, milk, wild rice and 1/2 cup of the cheese; pour over vegetables. Reduce heat to medium-low. Cover; cook 15 to 20 minutes or until eggs are set. Remove from heat.
  • 4 Sprinkle with remaining 1/2 cup cheese. Cover; let stand about 5 minutes or until cheese is melted. Cut into wedges. Serve immediately.
Tips  

Wild rice adds a chewy texture and nutty flavor to this fantastic frittata. If you prefer to use reduced-fat Swiss cheese, you can sometimes find it in the deli section of larger supermarkets.

Whole Grain Serving: 1/2

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
240
(
Calories from Fat
120
)
Daily Value
Total Fat
13g
20%
(
Saturated Fat
6g
32%
,
Trans Fat
0g
)
Cholesterol
235mg
78%
Sodium
300mg
12%
Potassium
210mg
6%
Total Carbohydrate
16g
5%
(
Dietary Fiber
2g
7%
,
Sugars
3g
)
Protein
14g
Daily Value*:
Vitamin A
20%
20%
Vitamin C
30%
30%
Calcium
20%
20%
Iron
6%
6%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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