Recipe - Savory Supper Frittata with Roasted Cauliflower and Carrots (in Mustard Sauce)
Savory Supper Frittata
Nutrition goldmine: Not familiar with the glories of kale? It has five times the amount of Vitamin A of Swiss chard and 12 times the amount of Vitamin C than spinach. To reduce cholesterol, use fewer eggs and increase egg whites (2 egg whites for one egg).
1 bunch kale, Swiss chard or spinach (about 4 cups)
2 Tbsp. water
black pepper to taste
1 clove garlic, minced
1 large red bell pepper, in bite-sized strips
1 onion, diced
1 Tbsp. olive oil
¼ c. Parmesan cheese
1. Place oven rack in center of oven and preheat broiler.
2. To prepare greens, remove tough ribs and stems and chop leaves into bite-sized pieces.
3. In a nonstick, oven-proof skillet, heat olive oil and sauté onion and garlic until golden. Add red pepper and sauté briefly. Add greens and a splash of water, just enough to wilt the greens. Cover pan and allow the greens to steam until tender, 5-10 minutes, depending on the greens you use. The denser the leaf, the more cooking is needed.
4. Whisk whole eggs and egg whites with 2 tablespoons water. Add pepper.
5. Remove lid and pour egg mixture evenly over vegetables. Sprinkle with Parmesan cheese. Broil just until eggs are set, about 6-8 minutes. Remove, cut into wedges, and serve with roasted vegetables.
Per 1 cup serving: 212 calories, 18 gm protein, 12 gm carbohydrate, 10 gm fat, 3 gm sat fat, 5 gm mono fat, 216 mg cholesterol, 2 gm fiber, 287 mg sodium
The seasoned cook notes that frittatas can also be made entirely on top of the stove. Turn the heat down very low, cover skillet, and cook until eggs are set. For less than $5 for four people, this is one of the most economical and nutritious main dishes you can make.
Roasted Cauliflower and Carrots in Mustard Sauce
Nutrition goldmine: Cauliflower, like broccoli is rich in Vitamin C, beta carotene, and folic acid.
1 small head cauliflower, trimmed into florets (about 2 cups)
1 lb. carrots (about 4 large), diagonally cut into 1" slices
2 tsp. olive oil
1 tsp. honey
2 Tbsp. Dijon prepared mustard or your favorite specialty mustard
1 tsp. prepared horseradish
½ tsp. pepper
1 Tbsp. olive oil
¼ c. chopped fresh parsley
Salt to taste, optional
1. Preheat oven to 425°.
2. In a bowl, toss cauliflower florets and carrots with 2 teaspoons olive oil and pepper. Cover and microwave five minutes.
3. Spray a baking sheet with cooking oil spray. Place vegetables in a single layer in the pan. Roast 10 minutes, until vegetables are tender and cauliflower edges are browned.
4. While the vegetables are roasting, combine 1 tablespoon olive oil, mustard, horseradish, and honey in a small bowl. Remove vegetables from oven, toss with the sauce and parsley. Cover and keep warm until frittata is done.
Per serving: 138 calories, 3 gm protein, 18 gm carbohydrate, 7 gm fat, 1 gm sat fat, 4 gm mono fat, 1 mg cholesterol, 5 gm fiber, 213 mg sodium
The seasoned cook uses this basic dressing over other vegetable combinations, too.