Artichoke & Red Pepper Frittata

From EatingWell: Fall 2003, March 1998, September/October 1994, The Essential EatingWell Cookbook (2004) — Subscribe Now!

For an impromptu supper, nothing beats a frittata, the Italian version of an omelet. This one relies on the convenience of canned artichokes, which are a good, delicious source of fiber.

2 servings

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

Ingredients

2 teaspoons extra-virgin olive oil, divided
1 medium red bell pepper, diced
2 cloves garlic, minced
1/4 teaspoon crushed red pepper
4 large eggs
1 14-ounce can artichoke hearts, rinsed and coarsely chopped
1/4 cup freshly grated Parmesan cheese
1 teaspoon dried oregano
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste

Preparation

Heat 1 teaspoon oil in a 10-inch nonstick skillet over medium heat. Add bell pepper and cook until tender, about 2 minutes. Add garlic and crushed red pepper; cook, stirring, for 30 seconds. Transfer to a plate. Wipe out the pan.
Whisk eggs in a medium bowl. Stir in artichoke hearts, Parmesan, oregano, salt, pepper and the bell pepper mixture.
Set a rack about 4 inches from the heat source; preheat the broiler.
Brush the pan with the remaining 1 teaspoon oil; heat over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the frittata onto a platter and cut into wedges.

Nutrition

Per serving: 305 calories; 18 g fat (6 g sat, 8 g mono); 432 mg cholesterol; 18 g carbohydrates; 21 g protein; 8 g fiber; 734 mg sodium; 639 mg potassium.

Nutrition Bonus: 126 mg vitamin C (200% dv), 140 mcg folate (35% dv), 227 mg calcium (23% dv).

Exchanges: 3 vegetable , 2 1/2 lean protein, 2 fat