Frittatas: Your New Best Friend

When I'm short on ingredients and can't think of what to make for dinner, I'll often rely on one of my quick and easy "go to" recipes - the frittata. Frittatas are a type of Italian omelet that features fillings such as meats, cheeses, and vegetables. While an omelet is cooked on a stovetop and served folded, a frittata is partially cooked on a stovetop then finished under the broiler and served open-faced.

The great thing about frittatas is that I usually always have eggs, veggies, and some kind of cheese in my refrigerator to make this quick, easy, and healthy dinner. Sprinkling the cheese on top before broiling it allows you to use less but still get that great flavor. Frittatas have endless variations depending on the veggies and cheese you use.

Here's one of my favorite frittata recipes from Health magazine.

Sun-Dried Tomato, Feta Cheese, and Fresh Basil Frittata

Prep time: 7 minutes

Cook time: 8 minutes

Serves 6

Ingredients

1 tablespoon olive oil
1 cup minced onions
4 large eggs
2 egg whites
1/4 teaspoon black pepper
3-4 ounces sun-dried tomatoes, packed without oil (about 1/2 cup)
1/4 cup feta or goat cheese
1/4 cup basil - stacked, rolled and sliced into ribbons

Step 1: Sauté vegetables.

Preheat the oven to broil. Use a well-seasoned, 10-inch iron skillet or a nonstick skillet with a heatproof handle. Heat 1 tablespoon olive oil in the skillet over medium-high heat, and add 1 cup minced onion. Cook until the onion is translucent, about 3 minutes.

Step 2: Add the egg mixture to pan.

Whisk together 4 large eggs and 2 egg whites, and season with 1/4 teaspoon pepper. Pour the egg mixture over the onions, patting down any lumps with a wooden spoon. Scatter 3-4 ounces (about 1/2 cup) sun-dried tomatoes, packed without oil evenly over the pan surface.

Step 3: Add cheese and put in broiler.

Distribute 1/4 cup (2 ounces) feta or goat cheese over the top of the frittata, then place the skillet under the broiler for 2 minutes, until the frittata rises slightly and becomes light and settled. Remove from broiler and top with 1/4 cup basil chiffonade. (Stack basil, then roll the stack, and slice it into feathery, 1/4-inch pieces.)

Step 4: Plate and serve.

To remove the frittata from the iron skillet, place a large plate over the top of the pan, invert the frittata onto the plate, and cut it into wedges. With a nonstick skillet, slide the frittata onto a serving plate, then cut into wedges.


CALORIES 146
FAT 8g (sat 3g, mono 3g, poly 1g)
PROTEIN 9g
CARBOHYDRATE 11g
FIBER 2g
CHOLESTEROL 145mg
IRON 2mg
SODIUM 398mg
CALCIUM 55mg