More Vegetable Than Egg Frittata
This simple, healthy frittata — just eggs, vegetables, fresh herbs and a little Parmesan if you're feeling luxurious — is proof that eating well can be deliciously satisfying. This frittata is full of nutrients, from protein rich eggs to antioxidant packed vegetables. The American Cancer Society, American Heart Association and other health organizations recommend consuming 2.5-3 cups of vegetables per day to stave off cancer, heart disease and other chronic diseases. You can use any veggies you want for this recipe, making it a great “clean out the fridge” dish.
Makes: 2-4 servings
Time to cook: 30 minutes
Ingredients
· 2 tablespoons olive oil
· ½ onion, sliced (optional)
· Salt and black pepper
· 4 to 6 cups of any chopped or sliced raw or barely cooked vegetables
· ¼ cup fresh basil or parsley leaves, or 1 teaspoon chopped fresh tarragonor mint leaves, or any other herb
· 2 or 3 eggs
· ½ cup freshly grated Parmesan cheese (optional)
Cooking Instructions
1. Put olive oil in a skillet (preferably nonstick or well-seasoned cast iron) and turn heat to medium. When fat is hot, add onion, if using, and cook, sprinkling with salt and pepper, until it is soft, 3 to 5 minutes. Add vegetables, raise heat and cook, stirring occasionally until they soften, from a couple of minutes for greens to 15 minutes for sliced potatoes. Adjust heat so vegetables brown a little without scorching. (With precooked vegetables, just add them to onions and stir before proceeding.)
2. When vegetables are nearly done, turn heat to low and add herb. Cook, stirring occasionally, until vegetables are tender.
3. Meanwhile, beat eggs with some salt and pepper, along with cheese if you are using it. Pour over vegetables, distributing them evenly. Cook, undisturbed, until eggs are barely set, 10 minutes or so; run pan under broiler for a minute or 2 if top does not set. Cut frittata into wedges and serve hot, warm or at room temperature.
Nutrition per serving
261 calories; 15 grams fat; 5 grams saturated fat; 7 grams monounsaturated fat; 2 grams polyunsaturated fat; 18 grams carbohydrates; 5 grams dietary fiber; 1 gram sugar; 14 grams protein; 427 milligrams sodium
Recipe by Mark Bittman, NY Times Cooking
