Breakfast / Small Plates / Vegetarian / Weeknight Dinner

Monday night single girl dinner (it’s not as sad as it sounds)

Maybe it’s just me, but frittatas sound like something fancy and complicated to make. You know, the sort of thing you make on the weekend when you go home and want to prove to your parents you aren’t a complete screw-up…

But believe it or not, they can actually be pretty simple to put together. The hardest part is waiting 40 minutes for it to be done. This isn’t a grab-and-go before class type of breakfast, but if you have a bit of extra time in the morning, frittatas can be a healthy and filling option.

I actually decided to make mine for dinner tonight. There are a few different ways to cook frittatas, I’ve seen a method that involves partially cooking the eggs on the stovetop and then finishing it in the oven. But I like to keep things simple and cook the whole thing in the oven from start to finish. This method works really well for my single-serving size, but if you were to make a frittata for a larger group, it might take a pretty long time or not work at all (I’ve never tried it, so I’m not sure).

Like scrambles and omelets, frittatas are easy to add a variety of ingredients to, and depending on what you put in it, they can have a ton of different flavor profiles…Mediterranean, Mexican, American…I’ve even seen sweet frittatas, although I’m not sure how good that would be.
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Single Girl Basic Frittata
3 tbsp egg whites*
1 whole egg
1 tbsp unsweetened almond milk
about 1/3 cup small broccoli florets
1 tbsp shredded asiago cheese (or 1 oz. cheese of choice)
cayenne pepper
salt & pepper (as needed)
cooking spray
*You can use entirely egg whites, but I find that a mixture of egg whites and one whole egg tastes a lot better (and then I don’t feel the need to add a bunch of salt). You can also just use two whole eggs, of course.

1. Preheat oven to 350F.

2. If you’re using broccoli, steam it on the stove for about 4 minutes; drain. If you’re using different vegetables, make sure to cook them first as well. Make sure your broccoli (or other veggies) is drained completely; if there’s a bunch of water, it will make the frittata soggy!

3. In a small bowl, whisk together the egg, egg whites, almond milk, and seasoning.

4. Lightly spray a small oven-safe bowl/dish with cooking spray. Pour the egg mixture in, then add vegetables. Top with cheese and bake for 30-40 minutes or until the eggs are set. I baked my frittata for 35 minutes and then broiled it (on high) for another 5 to get a nice color.

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You could really use any type of veggies, this is a super versatile thing to make. I used just broccoli because it’s what I had on hand, but it would be great with mushrooms, onion, bell pepper, asparagus…even fresh tomato.

I topped mine with some fresh pico de gallo. With the ingredients I used, the whole thing came to under 200 calories and had 20 grams of protein…plenty to keep you full until lunch!

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