Fun with Frittata

By Bianca Tamburello, Dietetics Student, Sargent College

Frittata is a traditional Italian egg-based dish similar to an American omelet or a French quiche. The word frittata may sound quite fancy, but it’s actually very simple and inexpensive to prepare.

Frittata is the “go-to” dish at my house when we are far overdue for a trip to the grocery store. As long as you have eggs, you can make an incredible fritatta with virtually anything found in your pantry or refrigerator. Some of my favorite frittata add-ins include potatoes, spinach, asparagus, prosciutto and artichokes.

Another beautiful thing about a frittata is that you can enjoy it for breakfast, lunch or dinner!

This week at the KJ SC Test Kitchen we served SC Broccoli and Cheddar Frittata. This quick cooking dish was the perfect recipe for our large crowd. In fact, we made so many frittatas that Karen and I lost count!

Recipe Recap

First, we whisked the eggs, egg whites and water. Then we heated the red onions with olive oil in a skillet for about 3 minutes. Once the onions softened, we added the thawed broccoli and seasoned the vegetables with salt and pepper.

Many people tend to shy away from frozen vegetables, but frozen broccoli is crisp and tastes fresh once thawed.  Another benefit of buying frozen vegetables is that they are usually cheaper than buying fresh vegetables. Frozen vegetables are also more convenient because they can be stored in your freezer for a long time.

Inexpensive, long lasting and packed with vitamins?! Sounds perfect for college students and families on a budget!

Next, we poured the egg mixture over the vegetables and cooked the frittata until the edges took form of the pan with the middle still a little liquidy.

We didn’t have the proper pan to put in the broiler, so we carefully transferred the frittata to a baking sheet and sprinkled it with cheese.

We cooked the frittata until the cheese melted and the frittata was slightly golden brown. Finally, we let it cool for a few minutes and cut it into 8 slices.

How did it taste?

The frittata tasted incredible and is most definitely dining hall-ready. The broccoli covered in rich stringy cheddar cheese had a perfect slight crunch among the fluffy and light eggs. The frittata was so savory and satisfying that I could enjoy this dish any hour of the day!

Join us next week for SC Smoky Black Bean Burritos with Baby Spinach on 9/26 from 8pm-11pm at Stuvi 2 Apt. 2302!

Sargent Choice Broccoli and Cheddar Frittata
Yields 4 servings

Ingredients:
4 large eggs
4 large egg whites
2 tablespoons water
2 teaspoons olive oil
1 small red onion, cut in half, then thinly sliced into half-moons
2 cups thawed frozen broccoli florets (or cooked)
¼ teaspoon salt
Freshly ground black pepper to taste
2 ounces low-fat cheddar cheese

Directions:

1.  Preheat the broiler
2. Combine the whole eggs, egg whites, and water in a medium bowl and whisk well.
3. In a medium OVEN-PROOF nonstick skillet, heat the olive oil over medium heat. Add the onion and cook, stirring until in begins to soften, about 3 minutes.
4. Add the broccoli and cook for another 2 minutes. Season with salt and pepper
5. Pour the egg mixture over the vegetables in the skillet, covering them evenly. Reduce the heat to medium-low, cover, and let cook until the egg mixture has set around the edges of the pan but is still somewhat liquid in the middle, about 8 minutes.  Sprinkle with the cheese.
6.  Place the skillet under the broiler about 2 inches from the heat until the surface is set and golden brown, 1 to 2 minutes. Be careful not to overcook or the egg mixture will become tough. Cut the frittata into 8 wedges and serve.

 

1 Serving  (2 wedges)
Calories 170
Fat 11 g
Saturated Fat 4 g
Protein 14 g
Carbohydrates 5 g
Fiber 1 g

 


One Comment

Jessie posted on September 25, 2012 at 3:29 pm

This looks delicious and veggie-packed! One of my favorite frittata add-ins is spinach and sauteed red bell pepper 🙂

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