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Broccoli and Cheddar Frittata


For some reason, my frittata photo (left) makes me think of a 1970's diner meal, but it was delicious.


For those who haven't had frittata, it's basically quiche without the crust. It's an egg-based dish filled with vegetables and cheese and cooked in an oven-proof skillet.


Frittata is one of my favorite meals because it's:


Low-cost

Easy to make

and Delicious


Here's the recipe followed by a few tips:


Broccoli and Cheddar Frittata (serves 6)


Ingredients

  • 10 large eggs

  • ½ cup 2% or whole milk

  • 1 tsp dried summer savory (or herb of your choice)

  • 1 cup cheddar, shredded

  • 1 Tbsp olive oil

  • 1 large onion, chopped

  • 1 tsp garlic, minced

  • 2 cups broccoli, diced


Instructions

  • Beat eggs and milk in bowl, then stir in summer savory and 3/4 cup of the shredded cheddar and set aside.

  • In large ovenproof skillet, heat olive oil.

  • Sauté onion till soft, then add garlic and sauté for 30 seconds.

  • Add broccoli to skillet.

  • Pour egg mixture over skillet contents, cover, and cook on medium-low heat.

  • Continue cooking on stovetop without stirring until eggs start to look dry on top and frittata stays solid in the middle when skillet is tilted.

  • Remove cover, sprinkle 1/4 cup shredded cheddar over the top of frittata, and cook under broiler until top begins to brown.

  • Remove from oven, cut frittata into slices, serve.


Tips

To keep frittata from browning too much on the bottom:


  • Cook onions just until they are soft.

  • After adding egg mixture, keep stovetop on medium-low.

  • Remove from heat as soon as eggs are solid in the middle.


Alternative Ingredients


  • If you only have skim (non-fat milk), reduce milk to 1/3 cup (skim milk has slightly more liquid than 2% or whole and in my experience the egg mixture stays too wet if using the same amount of milk). I've also substituted 1 Tbsp of cream for 1 Tbsp of skim milk and this seems to work well (so you would have 1/2 cup total).

  • If using fresh herbs to season, use 2 tsp instead of 1 tsp. I recently used fresh thyme from my garden.

  • If you don't have fresh garlic and onions, you can use garlic powder (NOT garlic salt) and dried minced onions instead. Use 1/2 tsp garlic powder and 2 Tbsp dried minced onion and instead of sautéing them just add them to the egg mixture. This alternative has the benefit of shortening cooking time because you don't need to spend time sautéing onions.

  • You can substitute your favorite vegetables or whatever you have on hand, for the broccoli. If it's a tougher vegetable like carrots, you may want to shred them instead of chop or steam them for a few minutes before adding to the recipe.

  • I save the broccoli stems for dishes like frittata or soups. I cut the large stems from the broccoli crown. Peel the tough skin off with a knife and then chop the stems.



If you try it, let me know how it turned out. I'd love to hear from you at Shauna@ShaunaHillNutrition.com.


Stay safe and healthy,


Shauna

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