Healthy Dish: Veggie Frittata


by KING 5 HealthLink

Posted on November 29, 2013 at 3:18 PM

Updated Monday, Feb 17 at 5:47 PM

Taking a favorite food and energizing it with nutrition is something you might expect from the Culinary Arts School of Bastyr College. Siona Sammartino peps up a delicious frittata with lots of tasty ingredients that will satisfy at breakfast, lunch or dinner.
Caramelized Shallot & Vegetable Frittata
Frittatas are one of the simplest ways to make a balanced nutrient-dense meal in a pinch and they taste delicious too!  Serve with a piece of sprouted whole grain toast and enjoy for breakfast, lunch or dinner.

Preparation Time: 15-20 minutes
Makes 6 servings

2 teaspoons extra-virgin olive oil or organic pastured butter, divided
½  of a small shallot or onion, julienne cut
1 small clover of garlic, minced
¼ cup red bell pepper, julienne cut
1 tablespoon dried arame (sea kelp),  soaked in 1 cup water
2 tablespoons oil-packed sun-dried tomatoes, chopped
¼ cup dinosaur kale, chard or spinach chiffonade cut
¼ - ½ teaspoon ume plum vinegar (or sea salt), divided
5 pastured or organic free-range eggs, beaten
1/3 cup plus 1 tablespoon organic whole milk
 ½ teaspoon fresh cracked pepper
 ¾ cup organic white cheddar cheese, shredded
½  cup fresh Italian flat-leaf parsley, chopped

Preheat oven to Broil. 

Heat a 10-inch carbon steal skillet over medium to medium-high heat for 30 seconds and then add half the oil and heat for another 30 seconds until it spreads and evenly coats the bottom of the pan.  Caramelize onions for about 5-7 minutes, only stirring occasionally. 

Add garlic and sweat for about a minute.  Add pepper and sauté for an additional minute.  Discard soaking liquid for arame and give it a rough chop.  Add arame, tomatoes and half the vinegar; stir, and turn off heat.  Remove vegetables from pan and set aside in a small mixing bowl. 

Wisk together eggs, milk, and remaining vinegar in a small mixing bowl.  Re-heat the 10-inch carbon steal skillet over medium-high to high heat for 30 seconds and then add remaining oil and heat for another 30 seconds until it spreads and evenly coats the bottom of the pan.  Be sure to tilt the pan and evenly coat the sides of the pan.  Add egg mixture and allow it to spread and cover the entire bottom of the pan.  Jiggle the pan to set for about a minute.  Once egg sets, lower heat to medium, add vegetable mixture, pepper, cheese, and then parsley and turn off heat. 

Place skillet in oven and broil for 5-7 minutes until the top of the frittata is nicely golden brown and rises.  Remove from oven and serve.   

Tip: You may also cook frittata in muffin tins or a glass baking dish in the oven at 350˚ F for 10 minutes or until it no longer jiggles.  Broil for 1 min to brown the top at the end of cooking time if  desired.

Variations: Make your own frittata variety by using any veggie or additional protein that you like.  Ideas include Dilled Smoked Salmon and Feta Frittata, Spinach & Goat Cheese Frittata, Canadian Bacon & Asparagus Frittata, Cheddar & Broccoli Frittata, Mediterranean Style Frittata.  The sky’s the limit! Have fun with it.   

Copyright 2010, S. Sammartino, Original recipe,