Robin’s Healthy Take: Frittata Fabulous

by in Robin's Healthy Take, March 3, 2012
frittata
Artichoke Frittata With Parmesan

As a kid, I always knew when my mom cleaned out the fridge because we had a frittata for dinner. It’s the best way to empty your veggie and deli drawers while making a fabulous meal. A frittata is the Italian version of an omelet, but it’s heartier and easier to make. The egg mixture (spruced up with ingredients that vary from vegetables to meats to cheeses) is cooked in a heavy skillet until almost firm (not runny like an omelet, and not folded either) and then finished under the broiler (to cook the top). Since you’re working with eggs, your recipe options are wildly versatile. My frittata is loaded with artichokes and parmesan cheese (like the classic dip, only baked with eggs). It’s lighter than normal because I replaced 1 egg with 2 egg whites and used nonfat milk instead of heavy cream or half & half. I also skipped the step of sautéing onions in oil before adding the egg mixture in order to cut fat and simplify the recipe. This dish is a boiler plate recipe for all your future frittata creations. To change up the veggies, instead of artichokes, substitute 1 cup of sautéed or steamed vegetables like zucchini, asparagus, broccoli or spinach.

Artichoke Frittata With Parmesan

Serves 4

Cooking spray
4 large eggs
2 large egg whites
1/4 cup nonfat milk
4 tablespoons grated parmesan cheese, divided
2 (14-ounce cans) artichoke hearts in water (any size), drained and chopped into 1-inch pieces
1/2 cup chopped scallions
2 tablespoons chopped fresh parsley
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preheat the broiler.

Spray a large, oven-proof skillet with cooking spray and place over medium heat to preheat.  Whisk together eggs, egg whites, milk and 3 tablespoons of the parmesan cheese.  Fold in artichoke hearts, scallions, parsley, oregano, salt and pepper.  Add mixture to pan and cook until the bottom is set, about 3 minutes (the top will not be cooked through).  Top frittata with remaining tablespoon of parmesan cheese.  Place pan under broiler.  Broil 30-60 seconds until top is cooked through.  Slice into wedges and serve warm or room temperature.

Nutrition Info Per Serving
Calories: 179
Total Fat: 7.7 grams
Saturated Fat: 2 gram
Total Carbohydrate: 15 grams
Sugars: 1 gram
Protein: 14 grams
Sodium: 393 milligrams
Cholesterol: 220 milligrams
Fiber: 5 grams

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Robin Miller is a nutritionist, host of Quick Fix Meals, author of “Robin Takes 5” and “Robin Rescues Dinner” and the busy mom of two active little boys. Her boys and great food are her passion. Check her out at www.robinrescuesdinner.com.

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