A frittata can be an incredibly healthy egg dish made mainly on the stove. For starters I love eggs so much its kind of a joke with my friends and family. I can come up with almost any excuse to eat eggs at almost any meal. Cooking a frittata is much easier than an omelet, and can be used as a vehicle for almost any kind of veggie, cheese, protein, herb or spice you happen to have around. Frittatas are traditionally served in pie shaped wedges, kind of like a deep dish pizza, and are easily transportable – in Italy it’s common to take a wedge to work for lunch. I love their versatility, the endless number of ingredient combinations and the fact that a frittata can be eaten for breakfast, lunch, dinner or snack. Since its just my boyfriend and I here, I usually make one big deep dish style frittata, in an oven proof non stick pan. (usually a 12 inch pan) I layer my favorite ingredients of the day (usually with a lot of sauteed greens), aromatics/ herbs, and spices and then pour the eggs on over them all and let it set. This size dish can provide several meals and stores well covered in the fridge for up to 3 or 4 days.
I almost always make my frittatas as flavorful and nutritious as possible, which is really easy to do by cranking up the veggie content, the aromatics, and by using less egg yolks and more whites if you choose. This particular frittata’s flavor combination reflects my love of southwestern food.
The recipe, ingredients and directions below are exactly how I cooked my breakfast today. I usually make all my frittatas with more egg whites than whole egg . I did include the directions for this recipe for the “regular” version of this dish, which is still extremely healthy on its own. As a rule of thumb, I almost always add as many different veggies and ingredients as possible, for a more nutritionally dense and balanced meal. I love potatoes for breakfast but but don’t eat them very often since they are a starchy carbohydrate with not much nutritional value, but sweet potatoes are a much more nutritionally complex version of their not so healthy cousin and play well off of the southwestern flavors in this dish.
- 1/2 lb sweet potatoes, peeled and cut into 1/2 to 1/4 inch cubes
- 4 to 6 tablespoons of extra virgin olive oil
- 1 cup white or yellow onion chopped
- 1 red, yellow or orange bell pepper (I prefer yellow) chopped
- 2 fresh serrano or 1 Anaheim chile, cored, seeded and chopped
- 2 fresh jalapenos, cored , seeded, and minced (Optional)
- one small can (aprox 4 ounces) of diced roasted green chile peppers
- 2 to 4 tablespoons of chopped fresh cilantro
- 1 1/2 cups of chopped or sliced white mushrooms (Optional)
- 1 cups of yellow or green zucchini chopped (Optional)
- 1 small any color tomato seeded and chopped ( Optional)
- 1/4 cup of shredded cheddar, pepper jack , Monterey jack (optional: 1 cup of shredded cheese for much more flavor, yet more calories and fat)
- 2 teaspoons of fresh or dried oregano
- 1 tablespoon fresh squeezed lime juice or if desperate bottle lime juice
- 5 whole eggs plus 5 additional egg whites ( optional higher calorie version use 8 whole eggs)
- Optional adds: 8 to 12 ounces chopped organic spicy lean sausage
- Optional serving suggestions: a dollop of plain Greek yogurt, healthy guacamole, or cilantro stems for garnish
- Adjust top oven rack – with a skillet (ovenproof!) on it, you want the top of the skillet to be 4-6 inches from the broiler. Turn on broiler
- Cooked the diced sweet potato in salted boiling water for 3 minutes then drain them, or just nuke them in the microwave whole until tender and then dice them. (I’ll admit I totally did the fast “cheater” way in the the microwave. Its much easier)
- In a large, aprox 12 inch, non stick skillet, heat 1 tablespoon of olive oil over medium heat, and saute over medium heat the chopped onion, chopped peppers, diced fresh and canned chiles, stirring frequently for about 20 minutes until soft and onions are light brown. Then add the fresh minced garlic and chopped fresh Jalapenos, stir and set aside onto plate.
- While chiles and onions are cooking take eggs and whites (or just whole eggs), crack them in a big bowl and whisk together until well mixed. Set aside and return attention to stove.
- Return non stick skillet to heat and add 1 more tablespoon of extra virgin olive oil until hot. Add optional chopped mushrooms and zucchini until barely soft and set aside on plate with chiles and onion
- Add 1 tablespoon of extra virgin olive oil to skillet over medium heat and add the sweet potatoes, stirring frequently and cook until the edges begin to turn light brown (7 to 10 minutes).
- Then add plate to the now slightly browned potatoes the set aside plate of cooked chiles, onions, and veggies back to skillet along with fresh chopped tomato, and optional chopped sausage, cooking until all is warmed through.
- Stir in cilantro, lime juice, salt and pepper to taste. (about 2 teaspoons each of salt and pepper)
- Add 1/2 of the cheese mixture to the eggs before pouring egg/cheese mixture over the cooked veggies in the skillet until its evenly distributed throughout.
- Continuing at medium heat, cook eggs for about 2 minutes, scraping the sides and bottom with heat-resistant spatula. When eggs are mostly cooked but still very wet, stop stirring. You want to see cooked egg scattered throughout, but loose egg in between.
- Continue cooking on stove for another minute so underside sets.
- Sprinkle the rest of the cheese on top. Put skillet under broiler. Watch carefully while top browns. This will take 2-4 minutes
- Remove skillet from oven and let sit for about 5 minutes to finish cooking in center.
- Cut in wedges and serve either directly from skillet
- Optional: for a prettier family style service style, place a plate on top of the skillet about 15 minutes after egg has time to cool down, and flip the skillet and the plate over at the same time, so egg holds it shape when you remove the skillet to serve at the dinner table. Similar to how you would flip and serve an upside down cake.
- For serving suggestions,top each wedge sized serving with sliced avocado, guacamole, salsa, a dollop of plain Greek yogurt, and or cilantro sprigs.
Each large wedged size serving contains aprox 350 calories each, is nutritionally dense and packed with about 12 grams of protein, lots of healthy carbohydrates and healthy fat.