Veggie Frittata
Author: 
 
PER SERVING (*NOTE--If you make this the way we do as we noted above, subtract roughly 70 calories from these numbers and about half the fat) : Calories 181, Fat 12 g, 3 g sat, Cholesterol 268 mg, Sodium 205 mg, Fiber 1 g, Carbohydrates 8 g, Protein 10 g
Ingredients
  • 2 tablespoons olive oil (We use oil in a spray container and spritz the pan with it. Then,-- if anything starts to stick, we add a splash of water)
  • 2 small onions, chopped
  • 8 ounces small red-skinned potatoes, unpeeled, sliced into paper-thin rounds
  • 2 shallots, chopped (divided use)
  • Fine-grain sea salt (we skip the salt--feta adds plenty of salty flavor)
  • 8 ounces seasonal vegetables, such as summer squash or broccoli, cut into ½-inch pieces (we always add a bit more veggies than called for)
  • 10 large eggs, well beaten (we use
  • Eggland's Best
  • eggs because they have 25% less saturated fat)
  • ¼ cup (1 ounce) crumbled feta cheese (we use fat free feta, but at some stores it can be more pricey, so check this!)
  • 1 tablespoon extra-virgin olive oil, for drizzling
  • Small bunch of chives from the garden, chopped (or substitute ⅓ cup chopped green onions)
Instructions
  1. Heat the oil in a heavy, ovenproof 12-inch skillet over medium-high heat. Stir in the onions, potatoes, half of the shallots and two big pinches of salt. Cover and cook, stirring occasionally, until the potatoes are just cooked through, about 5 minutes. Stir in the vegetables and cook for another minute or two, until they soften up a bit. Set aside half of this mixture on a plate.
  2. Whisk ½ teaspoon salt into the eggs and pour the eggs into the skillet. Cook over medium-low heat until the eggs are just set and there isn't a lot of liquid in the pan, about 5 minutes. To facilitate this, run a spatula underneath the perimeter of the frittata and tilt the pan so the uncooked eggs run to the underside. The key is to avoid browning on the bottom. Top with the reserved vegetable mixture and sprinkle with the cheese and the remaining shallot.
  3. Place under a broiler (a low setting will give you more control, if you have that option) for a couple of minutes, or just until the top of the frittata is puffed up and set. Resist the urge to walk away -- the frittata can go from perfect to burned in just a few seconds. Remove from the broiler and let sit for a minute or two. Sprinkle with the chives (or green onion). Drizzle with a bit of extra-virgin olive oil and serve warm or at room temperature, right out of the pan. Serve with a side of beans, a cabbage and carrot slaw, pasta with olive oil and sautéed garlic, or whole-grain toast with melted cheese.
  4. Makes 8 servings.
  5. Variation: Whisk 2 teaspoons of Thai curry paste into the eggs and use broccoli as the vegetable.
Recipe by Nutrition Twins at https://www.nutritiontwins.com/veggie-frittata/