KaraCooks
New member
Frittatas are one of my standby dinners for nights that I'm too tired to make anything fancy. A frittata is, at it's heart, nothing more than a baked omelette. Kind of a mix between an omelette and a quiche! 
This is what I usually put in mine, but you can put anything you want in a frittata. They're very flexible meals.
Recipe
2 eggs
4 egg whites (6 eggs = $1.00)
1 medium sweet potato ($0.70)
1 clove garlic ($0.10)
1 small onion ($0.50)
6 oz fresh spinach (or frozen, thawed and drained) ($1.00)
4 oz 2% shredded cheddar cheese or parmesan cheese ($1.25)
1 tbsp olive oil ($0.50)
Make this in an oven proof pan - I like to use my 6" cast iron skillet for this, but anything that can go from stovetop to oven is fine.
Preheat oven to 425.
Wash (and optionally, peel) the sweet potato and then cook (either by boiling, baking or microwaving) until just tender. Cut into thin slices.
In the meanwhile, saute the onion and garlic in the oil until just translucent.
Chop the spinach (or if using frozen, thaw and drain well).
Layer the potato slices over the onion, then top with the spinach.
Whisk the eggs and egg whites together and pour over the mixture in the pan. Shake the pan and use a spatula to work the egg mixture down into the ingredients. Cook over medium-low heat for 3-5 mins and then move the whole pan to the oven for another 4-5 mins (cook until puffy and lightly browned. Top with the cheese (optional) and cook another min until the cheese is melted.
Remove from oven, and turn frittata out onto a plate. This makes 2-3 good sized servings for dinner - serve with a salad or fruit salad.
Nutrition
Based on 4 servings: Cals - 419. Fat - 23g. Carb - 27g. Fiber - 6.5g. Protein - 30.6g.
The nutritional information is heavily influenced by what you add. The majority of the fat in this (and a good bit of the calories) comes from the cheese, so you can cut back the fat by not adding any cheese at all. You can cut the carbs by not adding the potato or substituting other veg. This recipe is very flexible.
Full nutritional information available here:
Cost
$5.05 total for 2-3 servings.
.
This is what I usually put in mine, but you can put anything you want in a frittata. They're very flexible meals.
Recipe
2 eggs
4 egg whites (6 eggs = $1.00)
1 medium sweet potato ($0.70)
1 clove garlic ($0.10)
1 small onion ($0.50)
6 oz fresh spinach (or frozen, thawed and drained) ($1.00)
4 oz 2% shredded cheddar cheese or parmesan cheese ($1.25)
1 tbsp olive oil ($0.50)
Make this in an oven proof pan - I like to use my 6" cast iron skillet for this, but anything that can go from stovetop to oven is fine.
Preheat oven to 425.
Wash (and optionally, peel) the sweet potato and then cook (either by boiling, baking or microwaving) until just tender. Cut into thin slices.
In the meanwhile, saute the onion and garlic in the oil until just translucent.
Chop the spinach (or if using frozen, thaw and drain well).
Layer the potato slices over the onion, then top with the spinach.
Whisk the eggs and egg whites together and pour over the mixture in the pan. Shake the pan and use a spatula to work the egg mixture down into the ingredients. Cook over medium-low heat for 3-5 mins and then move the whole pan to the oven for another 4-5 mins (cook until puffy and lightly browned. Top with the cheese (optional) and cook another min until the cheese is melted.
Remove from oven, and turn frittata out onto a plate. This makes 2-3 good sized servings for dinner - serve with a salad or fruit salad.
Nutrition
Based on 4 servings: Cals - 419. Fat - 23g. Carb - 27g. Fiber - 6.5g. Protein - 30.6g.
The nutritional information is heavily influenced by what you add. The majority of the fat in this (and a good bit of the calories) comes from the cheese, so you can cut back the fat by not adding any cheese at all. You can cut the carbs by not adding the potato or substituting other veg. This recipe is very flexible.
Full nutritional information available here:
Cost
$5.05 total for 2-3 servings.
.