Monday, April 22, 2013

Quick Broccoli-Red Pepper Frittata

Think of this frittata as a crustless quiche: all the deliciousness of a classy egg dish without the hassle of pre-baking a pie crust!  I've made this recipe from Eating for Pregnancy, by Catherine Jones and Rose Ann Hudson, RD, LD, several times over the last couple of months, and am totally satisfied each time.  You're getting lots of good protein from the eggs, plus it's packed with veggies: onions, bell pepper, broccoli, and tomato.  It's kind of like throwing a salad into an omelet and making it look pretty.
Feel free to substitute another quick-cook veggie for the broccoli; I'm looking forward to making this with summer squash when the weather gets warm enough!
Last week I served this with a green salad and some bread with a bell pepper/eggplant spread.  Heavenly.

Quick Broccoli-Red Pepper Frittata, from Eating for Pregnancy, Catherine Jones and Rose Ann Hudson, RD, LD, 2009
Supposedly serves 4-5, but I've been hungry lately, so let's say 2-3

5 large eggs
1/4 c. whole milk (I used soy)
1/2 tsp. salt
Pepper to taste
2 Tbsp. olive oil
1 Tbsp. unsalted butter
1 small onion, peeled and thinly sliced
1 thinly sliced red bell pepper
1 c. very small broccoli florets
2 Tbsp. freshly chopped parsley
1 small tomato, thinly sliced, with seeds removed
1/3 c. grated cheese (I used Gruyere; the recipe recommends parmesan)

1. Combine eggs, milk, salt, and pepper in a bowl and whisk until well blended.
2. Heat 1 Tbsp. of the oil and all of the butter in a large, oven-proof skillet over medium heat (this is a good time to break out the cast iron).  Add onions and bell pepper, and sautee until light golden, about 4-5 minutes.  Add broccoli, 2 Tbsp. of water, and continue to cook until broccoli is crisp-tender, about 3 minutes.  Stir in parsley during last minute of cooking.
3. While broccoli is cooking, preheat broiler to highest setting.
4. Add remaining olive oil to skillet, then pour egg over veggies.  Don't stir at this point!  Cook for 2 minutes, until the eggs are set on the bottom.  During this time, arrange tomato slices on top and sprinkle with cheese.
5. Move skillet to broiler for 4ish minutes, until top has set and cheese is golden.  Serve warm.

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