Spinach and Artichoke Frittata
Low-Fat Vegetable Frittata
Asparagus Frittata With Red Bell Pepper and Feta
Crabmeat Frittata
Two Pepper-Olive Frittata
Artichoke and Potato Frittata
Ham, Potato and Cheddar Frittata





Spinach and Artichoke Frittata

16-ounce package frozen chopped spinach, thawed
9-ounce box frozen artichoke hearts, thawed
2 tablespoons olive oil
1 1/2 cups chopped onion
1 teaspoon minced garlic
7-ounce can mushroom stems and pieces, drained well
3/4 teaspoon salt
1 1/4 teaspoons coarsely ground black pepper
1/8 teaspoon cayenne pepper, or to taste
8 eggs
2/3 cup fat-free evaporated milk
1 cup shredded fat-free mozzarella cheese
1 jar ready-made salsa of choice

Preheat oven to 350 F.
Cook spinach in microwave according to package directions. Allow it
to cool, then squeeze dry. Cook artichoke hearts in microwave
according to package directions, drain well and chop.
Heat olive oil in a nonstick 10- or 12-inch skillet over medium heat.
Add the onion and garlic and saute until the onion is tender. Add the
mushrooms and saute just until mushrooms are heated, about 1 minute.
Add spinach and artichoke hearts to skillet. Sprinkle with salt,
black pepper and cayenne; stir to combine vegetables and mix in
seasonings well.
In a large bowl, whisk the eggs with the milk until light yellow.
Pour egg mixture over the spinach mixture in the skillet. Do not
stir. Cook over medium heat about 7 to 10 minutes, until the eggs are
cooked and golden brown on the bottom, and the top is nearly set.
Sprinkle mozzarella over top of frittata.
Bake in the oven until the eggs are set in the center, the cheese is
melted and the top is light brown, about 10 to 15 minutes. Cut into
wedges and serve with prepared salsa.

Makes 4 to 6 servings.

(Recipe from "The South Beach Diet" by Arthur Agatston, Rodale, 2003,
with adaptations by Camille Cassidy)




Low-Fat Vegetable Frittata

Nonstick vegetable cooking spray
1 medium onion, diced
1 medium red bell pepper, diced
1 medium green bell pepper, diced
1 medium zucchini (about 8 ounces), diced
1 teaspoon sugar
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
1/4 cup water
4 tablespoons finely chopped fresh basil
6 large egg whites
2 large eggs
2 ounces (1/2 cup) feta cheese, crumbled

Preheat oven to 375 F.
Spray nonstick 12-inch skillet with cooking spray. Add onion; cook
over medium-high heat until golden. Add peppers, zucchini, sugar,
salt and pepper; cook, stirring frequently, until tender-crisp.
Stir in 1 1/4 cup water; heat to boiling. Reduce heat to low; cover and
simmer 10 minutes, or until tender. Remove from heat; stir in 3
tablespoons basil.
In a medium bowl, with wire whisk or fork, beat egg whites, eggs, 1 1/4
cup feta and remaining 1 tablespoon basil.
Spray 10-inch oven-safe skillet with cooking spray; add egg mixture
and cook over medium-high heat 1 to 2 minutes, until it begins to
set. Remove from heat. With slotted spoon, spoon vegetable mixture
over egg mixture; sprinkle with remaining feta.
Bake 10 minutes, or until set. If desired, broil 1 to 2 minutes to
brown top of frittata. Serve hot or at room temperature.

Makes 4 servings.

Nutritional analysis per serving: About 140 cal., 12 g pro., 10 g
carbo., 6 g total fat (3 g saturated), 119 mg chol., 675 mg sodium.

(Recipe from "The Good Housekeeping Step-by-Step Cookbook")




Asparagus Frittata With Red Bell Pepper and Feta

1 pound fresh asparagus, trimmed
Salt, as needed
2 tablespoons chopped Italian parsley
2 tablespoons water
1/4 teaspoon freshly ground black pepper
10 eggs, beaten
4 ounces (about 1 cup) feta cheese, crumbled
1/2 red bell pepper, julienned (about 1 1/42 cup)
2 tablespoons olive oil
1 tablespoon unsalted butter, cut in bits, at room temperature
1/2 cup chopped onion
Lemon wedges for garnish
Sprigs of Italian parsley for garnish

Preheat oven to 350 F.
To blanch asparagus: In a large frying pan, bring about 3 inches of
water to a boil. Stir in 1 tablespoon salt. Add asparagus; arrange in
one layer. Cook at medium boil until slightly underdone, about 3
minutes, depending on thickness. Drain on paper towel; cool. (Recipe
can be made ahead to this point. Refrigerate cooled asparagus until
ready to continue.)
To prepare egg mixtu Whisk parsley, water, 1 1/4 teaspoon salt and
pepper into eggs; stir in cheese; reserve.

To cook frittata: Reserving 6 spears whole, cut remaining asparagus
at an angle into 1-inch pieces; reserve. In a heavy (or nonstick)
ovenproof, 12-inch frying pan (with a cover) saute bell pepper in 2
tablespoons olive oil until barely tender-crisp, about 5 minutes.
Stir butter into pan. Stir in onion and reserved asparagus pieces;
saute for 1 minute.
Pour egg mixture into pan, quickly stirring gently (but taking care
not to scrape the bottom of the pan), to distribute vegetables.
Bake at 350 F, covered, on the middle rack of the oven, for 10
minutes. Remove cover; bake until edges are browned, eggs are set and
center is just firm to the touch, about 10 minutes. Let frittata rest
5 minutes.

Loosen the sides and bottom of frittata with a narrow, flexible
spatula, then carefully cover pan (which will still be hot) with a
large, warmed serving platter. Protecting your hands with potholders,
flip frying pan over onto platter.
Alternatively, serve frittata in the pan. Cut frittata into 6 wedges;
garnish each with reserved asparagus spears, lemon wedges (to squeeze
onto frittata) and sprigs of parsley.

Makes 6 servings.

Nutritional analysis per serving: 270 cal. (180 cal. from fat), 20 g
fat (8 g saturated), 380 mg chol., 480 mg sodium, 6 g carbo., 1 g
dietary fiber., 15 g pro.

(Recipe from California Asparagus Commission)





Crabmeat Frittata

10 eggs
1 teaspoon kosher salt
Freshly ground black pepper
2 teaspoons minced garlic
3 tablespoons minced shallots
1 tablespoon olive oil
1 1/3 cups canned plum tomatoes
1/3 cup thinly sliced basil
2 teaspoons fresh thyme leaves
1/2 pound fresh lump or flake crabmeat, picked over to remove cartilage

In a bowl, whisk the eggs until frothy and season with half the salt
and pepper.
In a nonstick 10-inch skillet, cook the garlic and shallots in the
olive oil for 1 minute over moderate heat. Add the tomatoes, basil
and thyme. Raise the heat and continue cooking until most of the
water from the plum tomatoes has evaporated. Stir in the crabmeat and
season with the remaining salt and pepper. Cook for 1 minute to heat
through.
Stir the eggs into the skillet. Over high heat, continue stirring
with a wooden spoon while simultaneously shaking the pan back and
forth over the flame. The eggs will begin to form small curds.
Continue stirring and shaking until the eggs are set but still
somewhat soft on top.

Loosen the frittata from the skillet with a rubber spatula and slide
it onto a large dinner plate. Cover the frittata with another dinner
plate and invert the plates. Slide the frittata back into the skillet
and continue cooking over high heat to brown the other side, about 2
minutes. The cooked frittata should be golden brown on both sides.
Carefully transfer the frittata to a large dinner plate, cut into
wedges and serve hot or at room temperature.

Makes 4 to 6 servings.

(Recipe by Michael Romano for Muir Glen Tomatoes)





Two Pepper-Olive Frittata

6 extra-large eggs
2 tablespoons water
1 teaspoon crushed dried basil
1/4 teaspoon dill weed
1/2 teaspoon salt
1/8 teaspoon red pepper
1/8 teaspoon black pepper
1 tablespoon vegetable oil
3/4 cup slivered green and red bell pepper mixture
1 clove garlic, minced
1 green onion, sliced
1/2 to 2/3 cup whole pitted ripe olives, sliced
1/2 cup shredded Swiss, mozzarella or Monterey Jack cheese (the Swiss
tastes best)

Preheat oven to 350 F.
In a medium bowl, whisk together eggs, water, basil, dill weed, salt,
and red and black peppers; set aside.
Heat oil in a 10-inch open saute pan. Saute green and red bell
peppers, garlic and onion for 3 minutes. Sprinkle olives over
mixture. Whisk egg mixture, pour it evenly over the vegetables and
cook over medium-high heat 5 minutes.
Sprinkle cheese over eggs and place skillet in oven 3 to 4 minutes or
until top is set and cheese is melted. Cut in 6 wedges and serve.
Makes 6 servings.

(Recipe adapted from The Advocate's "Making Memories" Food Focus booklet)





Artichoke and Potato Frittata

1/2 cup (6 to 8) artichoke hearts (thawed if frozen), drained
2 tablespoons olive oil
1 small potato, cooked and cubed
1 teaspoon minced fresh rosemary leaves
Salt and freshly ground black pepper, to taste
3 eggs
1/4 teaspoon salt
2 tablespoons shredded fresh mozzarella cheese
1 tablespoon freshly grated Parmesan
Chopped fresh Italian (flat-leaf) parsley, for garnish

Bring a small saucepan of lightly salted water to a boil and add the
artichoke hearts. Lower the heat and simmer for 3 minutes; then
rinse, drain and pat dry. Set them aside.
Heat 1 tablespoon of the oil in a 10-inch flameproof skillet
(preferably nonstick). Add the potato and rosemary and saute until
golden and crisp, about 3 minutes. Add the artichoke hearts and saute
until golden, about 2 minutes. Sprinkle with a pinch of salt and
pepper, and set aside. Preheat the broiler.
Lightly beat the eggs with the 1 1/4 teaspoon salt and pepper to taste.
Heat the remaining 1 tablespoon oil in the same skillet. Pour in the
eggs and cook, over medium-low heat, stirring lightly, just until the
bottom is set, 3 to 4 minutes. The top should still be wet. Add the
artichokes and potatoes; sprinkle with the cheeses.

Place the skillet under the broiler and cook until the frittata is
golden and sizzling, about 2 minutes. Sprinkle with parsley, and
serve immediately.

Makes 1 to 2 servings.

(Recipe from "The New Basics Cookbook")





Ham, Potato and Cheddar Frittata

3 tablespoons butter
2 medium-size potatoes, peeled and cut into 1/2-inch cubes
1 small onion, peeled, coarsely chopped
8 large eggs, whisked vigorously to break and incorporate yolks into
whites
1/4 cup low-fat milk
1 jalapeno pepper, seeded and finely chopped (optional)
4 ounces sharp Cheddar cheese, grated or thinly sliced
1/2 pound ham, cubed
Salt and pepper to taste

Preheat oven to 350 F.
On medium heat, in a large (10- to 12-inch) well-seasoned cast-iron
pan or oven-safe nonstick pan, melt butter. Saute potatoes and onions
for 8 to 10 minutes, stirring regularly, until potatoes are slightly
softened and lightly browned. Add jalapeno pepper and continue to
saute for an additional 2 minutes.
In a large bowl, whisk eggs and milk until well incorporated. Pour
over potatoes and onions in saute pan. Add ham and cheese,
distributing evenly. Sprinkle a little salt and pepper over the top.
Bake for about 30 to 45 minutes, or until egg mixture is cooked.
(Insert the tip of a knife into the center; frittata is done when the
knife comes out clean, without liquid egg on it.) Remove from oven
and cool for 5 minutes before serving. Cut into 3-inch wedges and
serve like a piece of pie, with sliced oranges or mixed fruit salad
on the side.

Makes 6 to 8 servings.

Recommended wine: Sparkling white zinfandel.

Clipping-Cooking Digest,





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