Frittata Recipe with Two Variations

Serves 3 to 4

A frittata is an open-faced Italian omelet similar to a crustless quiche. Like a quiche, the ingredients in a frittata are mixed into the eggs before they’re cooked. Eggs and milk form the basis of every frittata. Beyond that, it’s up to you! Here I offer a basic frittata recipe with two variations — Broccoli Feta and Mushroom & Tarragon.

When nutrient-rich vegetables come to mind, broccoli is at the top of the list. One serving contains 135 percent of the RDA of Vitamin C. It also has 116 percent of the RDA of Vitamin K (known for its role in blood clotting), 11 percent of Vitamin A and 14 percent of Vitamin B9 (folate). Broccoli is a powerhouse of antioxidants that neutralize free radicals, thereby reducing inflammation and warding off cancer. Broccoli also has a healthy dose of fiber (2.4 grams per serving) to support healthy bowels. Its bright green color and firm-tender texture are perfect in a frittata.

In many parts of the world, mushrooms are revered for their healing properties. Here, we might think of them as a pizza topping or flecks in cream of mushroom soup. Start adding mushrooms into your diet in other ways and you’ll be pleasantly surprised. Technically a fungus, mushrooms have a meaty texture and a rich umami (savory), mild or earthy flavor depending on the variety. With two grams of protein per serving and one gram of fiber, they make an excellent meat substitute. Mushrooms also contain selenium, Vitamin B6 and other vital nutrients. Buy UV-treated mushrooms or cut one open and leave it in the sun for 15 minutes to turn naturally-occuring ergosterol into mood-boosting Vitamin D. Start reaping the rewards of mushrooms with my Mushroom & Tarragon Frittata!

Basic Frittata

Equipment needed: One 10-inch cast iron skillet or oven-safe pan

Ingredients:

• 6 large eggs, or 8 eggs for a 12-inch skillet or pan

• ¼ cup unsweetened almond milk, or any milk

• 2 garlic cloves, minced

• ¼ teaspoon sea salt, more for sprinkling

• Freshly ground black pepper

• Extra-virgin olive oil for drizzling

Choose ingredients for one of the variations below:

Variation #1: Broccoli Feta

Ingredients:

• 6 scallions, thinly sliced

• 2 cups chopped broccoli into bite size pieces

• ⅛ teaspoon paprika

• 8 ¼ cup crumbled feta cheese

Variation #2: Mixed Mushroom & Tarragon

Ingredients:

• 1 shallot, minced

• 12 ounces mixed mushrooms, thinly sliced

• 1 tablespoon chopped tarragon

• ⅓ cup grated pecorino cheese

Instructions:

1. Preheat the oven to 400°F.

2. Whisk the eggs, almond milk, garlic and salt until well combined. Set aside. Follow the instructions to make one of the vegetable variations below:

3. Broccoli Feta:

Heat 1 tablespoon olive oil in a 10- or 12-inch cast-iron skillet or oven-safe pan over medium heat. Add the scallions, broccoli and a pinch of salt and pepper and cook, stirring occasionally, until the broccoli is tender but still bright green, 5 to 8 minutes. Stir in the paprika, then add the egg mixture and gently shake the pan to distribute. Sprinkle with the feta and bake 15 to 20 minutes or until the eggs are set. Season to taste and serve.

Mixed Mushroom & Tarragon:

Heat 1 tablespoon olive oil in a 10- or 12-inch cast-iron skillet or oven-safe pan over medium heat. Add the shallot, and a pinch of salt and pepper and cook until beginning to soften, about 3 minutes. Add the mushrooms, stir and cook until soft/tender (about 8 minutes). Stir in the tarragon, then add the egg mixture and gently shake the pan to distribute. Sprinkle with the cheese and bake 15 to 20 minutes or until the eggs are set. Season to taste and serve.

Frittata Tips:

· Keep in mind that a good veggie:egg ratio is about 1/4 cup of veggies per egg, or 2 heaping cups of vegetables for 6-8 eggs.

· To dress up individual slices, top them with additional fresh herbs. Sliced avocado, scoops of pesto, pico de gallo, or tomatillo salsa are also delicious.

· For a weeknight dinner, I like to serve my frittata with a kale salad and some good bread.