Did you know that a frittata is an egg-based Italian dish? It means omelette in Italian and is popular in the Mediterranean diet, served from breakfast to dinner, hot or cold. Frittatas are typically cooked in the oven, but here it’s cook entirely on the stovetop. It comes out tasting more steamed than fried, which makes it a healthful vegetarian favorite! Feel free to get creative with the vegetables.
Choose organic ingredients when available:
- 1 teaspoon extra virgin olive oil
- 1/2 large white onion, chopped
- 4 large eggs
- 4 egg whites
- 1/4 cup ricotta cheese, part-skim or whole milk
- 1/8 teaspoon red pepper flakes
- 2 cups baby spinach
- 8 cherry tomatoes, cut in half,
- 4 pitted kalamata olives, cut in half
- 1 slice (1 ounce) Jarlsberg lite cheese, chopped
In a large (10-inch) non-stick sauté pan*, on medium-high heat, heat oil and sauté onions until slightly brown and fragrant, 3 to 5 minutes. In a large bowl, whisk eggs, egg whites and ricotta cheese until frothy and smooth, set aside. To the sauté pan add spinach and tomatoes, and sauté for 3 to 5 minutes. Pour in egg mixture and evenly combine with vegetables. Let set for a minute. Using a spatula carefully begin to separate egg mixture from side of the pan, tilting pan while doing this so that egg mixture fills the space. Do this all around pan so that frittata cooks up evenly. Continue to do this until most of egg mixture is spread and only a small layer is left on top. Dot with kalamata olives and cheese. Lower heat, cover and cook for 5 to 7 minutes until eggs are set. Slide frittata out onto a plate or cutting board and slice into quarters. Serve warm. Serves 3 to 4.
Optional substitution:
- Use low-fat milk or a plant-based beverage if you don’t have ricotta cheese
- Add 1 cup chopped mushrooms when cooking the onions
* Note: Use a non-stick sauté pan with a lid
Please gift my award-winning book: Beyond The Mediterranean Diet: European Secrets Of The Super-Healthy to a friend or loved one!
Nutrition info based on 3 servings: 292 calories, 16 grams fat, 560 mg sodium, 19 grams carbohydrates, 21 grams protein, 5 grams dietary fiber.