As Featured on Mind Body Green
A frittata is an Italian open-faced omelet or crustless quiche. If you have eggs and a few vegetables you can have dinner in about 20 minutes. You can put anything you want in it so it is perfect for most diets – as long as you eat eggs – which is the base – you’re good to go.
A little technique is involved, but it’s easy. I’ll tell you the tricks to making great ones. I’ve made hundreds – maybe thousands – over the years; in my restaurant, at home, for catered events, even on stage when I made a giant one using over 2 dozen eggs.
But this one is very special. It uses a super healthy combination of ingredients that makes it not only delicious, but wildly nutritious.
Organic Eggs; Vilified for about 25 years because of high cholesterol, only to find that they’re not the cause of high blood cholesterol – saturated fats are. So once again, eggs are believed by many to be the perfect food.
Spinach: An undisputed member of the super food family; rich in
Mushrooms: A little shady and lacking in color from the sun is still a member because they’re high in potassium – and low in calories
Onions: touted as the next super food because it’s rich in antioxidants so we fight disease better – and how doesn’t want that.
Goat cheese: okay, not a super food, but nutritious, high in calcium with half the fat and cholesterol of cream cheese and twice the protein – and it doesn’t come from cows.
I’d say this constitutes this dish as an Ultra Super Food.
3 organic eggs – beaten and seasoned
2 cups- baby spinach (organic)
6 – 8 ounces wild mushrooms (crimini & shiitake) sliced
2 ounces goat cheese
1/2 sweet onion – thinly sliced
4-5 cherry or grape tomatoes – cut in half
1 fresh garlic clove – finely chopped
1 tablespoons of olive oil – or just enough to cover the bottom of the pan
Pinch of turmeric
Flat leaf Italian parsley – about 1 tablespoon – coarsely chopped
First a few tips.
The basic technique is to cook the frittata on the stovetop until it begin to set and finish it in the oven until it’s completely set and puffy.
To make a thick, but light frittata you need to use the right number of eggs for the pan.
A small 7” pan will require 3-4 large eggs and will feed two people
An 11” saute pan will require at least 6 eggs and will feed 3 or more people.
I made this recipe in a 61/2” cast iron pan and used 3 eggs but a non-stick pan is just as good so adjust the amount of eggs and ingredients accordingly
You’ll need two pans; one to saute the ingredients and one for the frittata
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