EatingWell Fast & Flavorful Meatless Meals (2011)
This 20-minute frittata combines convenient frozen artichokes and Parmesan cheese. To add another savory layer, throw in a few tablespoons of chopped oil-cured olives. Serve with a salad and some crusty bread for a nice lunch or light supper.
Active Time: 20 minutes |
Total Time: 20 minutes
3 large eggs
2 large egg whites
1/2 cup freshly grated Parmesan cheese, divided
1 tablespoon finely chopped fresh parsley
1/4 teaspoon salt
Freshly ground pepper to taste
2 teaspoons extra-virgin olive oil
1 small onion, finely chopped
3 cloves garlic, minced
2 cups chopped frozen artichoke hearts, thawed, or canned, rinsed
Position oven rack in upper third of oven; preheat broiler.
Lightly beat eggs and egg whites together in a bowl. Stir in 1/4 cup Parmesan, parsley, salt and pepper; set aside.
Heat oil in a large broiler-safe nonstick skillet (see Tip) over medium heat. Add onion and cook, stirring occasionally, until softened, 2 to 3 minutes. Add garlic and continue cooking until fragrant, about 1 minute. Add artichoke hearts and cook, stirring, until heated through, 3 to 4 minutes.
Spread artichoke mixture evenly over bottom of skillet. Pour the reserved egg mixture into skillet and tilt to distribute it evenly. Reduce heat to medium-low and cook, undisturbed, until eggs are set on the bottom but the top is still runny, 3 to 5 minutes.
Sprinkle remaining 1/4 cup Parmesan over frittata. Place the pan under the broiler. Broil until the top is set and turning golden brown, about 2 minutes. Loosen the frittata and slide it onto a serving platter. Serve immediately.
Per serving :
9 g Fat;
3 g Sat;
4 g Mono;
148 mg Cholesterol;
9 g Carbohydrates;
13 g Protein;
3 g Fiber;
414 mg Sodium;
308 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 1 1/2 medium-fat meat
Tips & Notes
Tip: Conventional nonstick cookware should not be used over high heat or under the broiler because the nonstick coating may break down and release potentially toxic fumes. There are several choices of nonstick cookware—marketed under names like “green cookware” or “eco-friendly cookware”—that are made with a high-heat-safe nonstick coating. When cooking under a broiler or over high heat, be sure your pan is rated for high temperatures. A cast-iron skillet is a good alternative to nonstick skillets.