American Pistachio Frittata

6 servings.

6 Eggs
2 Tablespoons olive or vegetable oil
One-half Red bell pepper, seeded and sliced
½ pound Zucchini, sliced
1 Tomato, sliced
¼ teaspoon Black pepper
Fresh herbs (such as thyme, basil, sage), chopped
½ cup Natural American pistachios, coarsely chopped


Preheat oven to 350° F. Beat eggs and set aside. Oil a 9 inch quiche pan or round shallow baking dish. Arrange bell pepper, zucchini and tomato in dish. Bake uncovered in 350° F. oven for 9 minutes. Sprinkle with black pepper and a handful of herbs. Pour eggs over and sprinkle with pistachios. Reduce oven to 300° F. Return pie to oven and bake for 25 to 30 minutes longer or until center is set and sides are puffy and golden. Cover loosely with foil if it starts to get too dark before it is done. Cool slightly, then cut into wedges. Serve with fresh fruit for brunch or accompanied by a green salad for a light supper.

Nutritional Information per Serving: 185 calories, 9.2 g protein, 14.2 g fat, 2.8 g saturated fat, 6 g carbohydrates, 2 g fiber, 186 mg cholesterol, 76 mg sodium.

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fun facts

Pistachios, when eaten with high-carbohydrate foods, may result in lower than expected blood sugar levels, an important factor in reducing risk of diabetes.

According to a Penn State University study, it is suggested that pistachios reduce the body's biological response to stress.

One serving of pistachios has as much potassium (300mg, 8%) as an orange (250mg, 7%).

Pistachios are high in phytosterols which may lower cholesterol levels and decrease the risk of heart disease. In animal studies phytosterols have been shown to potentially have anti-cancer properties.

One serving of pistachios is 49 nuts, more than any other tree nut.

Forty-nine pistachios serve up to 20 percent of your Daily Value of B6, about the same as half an avocado.

You can obtain more dietary fiber from a serving of pistachios (3g) than a 1/2 cup of cooked broccoli, and the same amount of dietary fiber as an orange or an apple — approximately 10 percent of the Daily Value.

Just a single serving of pistachios provides you with the same amount of protein in a one-ounce serving of soybeans and can serve as a protein alternative to meat, poultry or beans according to the USDA Food Guide Pyramid.

Pistachios are a naturally cholesterol-free snack and contain just 1.5 grams of saturated fat.

Celebrate the greatness of nuts! October 22 is National Nut Day and February 26 is National Pistachio Day!