From Wikipedia: A frittata is a type of Italian omelette that frequently features fillings such as meats, cheeses, and vegetables. Like a traditional French omelette, a frittata is prepared in a skillet. However, whereas an omelette is cooked on a stovetop and served folded, a frittata is first partially cooked on a stovetop but then finished under the grill (broiler) and served open-faced.
This is one of my favorites…
- 1 TB EVOO
- 1 large onion, chopped
- 3-4 or more cloves garlic, minced, grated, pressed, whatever you have
- water
- 1 can corn drained and rinsed or better kernels from 3 ears of fresh corn and even better if the ears are roasted
- 1 lb steamed small red potatoes
- salt / pepper
- thyme or rosemary; I’ve tried and liked both
- some kind of lowfat meat if you like – I like chicken or turkey breast – already cooked
- 6 whole eggs
- 2 cups egg whites
- 4 oz grated Jack cheese
Heat the oil over medium heat in a large skillet for which you have a cover. Add the garlic and saute for a few seconds. Add the onion, add some water and cover, cook until onions are clear.
Meanwhile, chop the potatoes into pieces, I like it sized like the last joint in my pinkie. Cut the corn off the cob. Chop the meat like the potatoes.
Over the onion / garlic mixture, add your rosemary or thyme, ground black pepper, a little salt. Add the potatoes, corn, meat. Cover and heat for 10 minutes or so. You want the whole mix heated through to help get the center cooked.
Meanwhile beat the eggs with the egg whites. I’ve added some coconut milk at this point sometimes. Add the egg mixture to the pan and use a fork to stir the mixture to make it homogeneous (all mixed up).
Cover, reduce heat, cook for 6 minutes or so. The tricky part is to get the heat low enough to cook the mixture most of the way through without burning the bottom. I succeed about 75% of the time. 🙂
Check the frittata occasionally for egg bubbles, pierce them with the fork.
Once the frittata looks done around the edges, sprinkle the cheese over the top, set the broiler to high and stick the frittata under the broiler. I time it at 6 minutes and get a nice browned cheese layer.
It’s done when you can stick a fork in it and it comes out dry.
I’ve also done this with red and yellow curry.
Pull out, let sit for a few minutes, divide and serve.
If I divide mine into 6ths, it usually comes out around 300 calories per slice, depending of course on how much other stuff you put in. Using egg whites helps get the protein up and keeps the calories down. I use “All Whites” egg whites – 100% egg whites without a bunch of color and flavor crap thrown in.
It’s good any time of day.
A bunch more frittata recipes.