Fast, Light and Healthy

Lisa LaFontaine Bynum

by Jo Barksdale
July 7, 2010

An Italian frittata is economical and delicious. Easily made with almost any fresh vegetable, it’s even better with last night’s leftover sautéed veggies. Similar to a Western omelet in taste and texture, it’s Italy’s version of the omelet, usually made in the shape of a pie, with almost any ingredient in your refrigerator—cooked meats, bit of cheese, tomatoes, peppers—or with just vegetables, spices and eggs.

Best of all, frittatas can be made in advance and refrigerated, or wrapped well and frozen. Take a slice out of the freezer in the morning and defrost it at work. The frittata is best eaten a little warm or at room temperature.
The combination of veggies and eggs makes the frittata one of the healthiest foods you can serve to your family. Egg whites contain no cholesterol. If you want to reduce cholesterol in a recipe, use two egg whites or a quarter cup cholesterol-free egg substitute in place of a whole egg.

“One large egg has about 213 (milligrams) of cholesterol—all of which is found in the yolk. Therefore, if you eat an egg on a given day, it’s important to limit other sources of cholesterol for the rest of that day. Consider substituting servings of vegetables for servings of meat, or avoid high-fat dairy products for that day,” Dr. Thomas Behrenbeck writes on the Mayo Clinic website.
For my frittata, I combine three whole eggs and six egg whites.


Leftover Vegetable Frittata

Vegetables
2 zucchini squash, thinly sliced into rounds
2 yellow goose-neck squash, thinly sliced into rounds
1-1/2 cups (more or less) mushrooms, sliced
1/4 cup chopped onion
2 tablespoons olive oil
1 teaspoon soy sauce (optional)

Spray a non-stick skillet with cooking spray and add the olive oil. When heated, place all of the veggies in the oil and sauté for a few minutes, until the squash is tender crisp. Serve half with dinner, sauté four cups of veggies and serve two cups with meat, chicken or fish immediately. Refrigerate the two extra cups to make the frittata.

Frittata
1 tablespoon olive oil
2 cups leftover vegetables
1/2 bell pepper, finely chopped
1 whole jalapeño pepper, finely chopped
6 eggs or equivalent

Adjust top oven rack to approximately 6 inches from the broiler; turn it on.
In a 12-inch skillet (ovenproof) on top of stove, heat oil and slightly heat leftover veggies and peppers.
Whisk eggs with salt, pepper and approximately three tablespoon of water; add to the skillet.
Over medium heat, cook egg mixture, stirring and scraping the sides and bottom. When eggs are almost cooked but still wet on the top (you want to see cooked eggs scattered throughout, but loose in-between) stop stirring, and cook a few minutes more to set top and sides. Place skillet under broiler for two to four minutes or until slightly brown on top. Remove from oven and let set a few minutes to finish cooking.
Cut into six wedges to serve. The recipe makes six servings.

COMMENTS

100 recent comments »