Artichoke & Parmesan Frittata

Artichoke & Parmesan Frittata

This 20-minute frittata combines convenient frozen artichokes and Parmesan cheese. To add another savory layer, throw in a few tablespoons of chopped oil-cured olives. Serve with a salad and some crusty bread for a nice lunch or light supper.

From EatingWell: EatingWell Fast & Flavorful Meatless Meals (2011)
Yield: 4 servings
Active Time: 20 minutes
Total Time: 20 minutes

Ingredients

  1. 3 large eggs
  2. 2 large egg whites
  3. 1/2 cup freshly grated Parmesan cheese, divided
  4. 1 tablespoon finely chopped fresh parsley
  5. 1/4 teaspoon salt
  6. Freshly ground pepper to taste
  7. 2 teaspoons extra-virgin olive oil
  8. 1 small onion, finely chopped
  9. 3 cloves garlic, minced
  10. 2 cups chopped frozen artichoke hearts, thawed, or canned, rinsed

Preparation

  1. Position oven rack in upper third of oven; preheat broiler.
  2. Lightly beat eggs and egg whites together in a bowl. Stir in 1/4 cup Parmesan, parsley, salt and pepper; set aside.
  3. Heat oil in a large broiler-safe nonstick skillet (see Tip) over medium heat. Add onion and cook, stirring occasionally, until softened, 2 to 3 minutes. Add garlic and continue cooking until fragrant, about 1 minute. Add artichoke hearts and cook, stirring, until heated through, 3 to 4 minutes.
  4. Spread artichoke mixture evenly over bottom of skillet. Pour the reserved egg mixture into skillet and tilt to distribute it evenly. Reduce heat to medium-low and cook, undisturbed, until eggs are set on the bottom but the top is still runny, 3 to 5 minutes.
  5. Sprinkle remaining 1/4 cup Parmesan over frittata. Place the pan under the broiler. Broil until the top is set and turning golden brown, about 2 minutes. Loosen the frittata and slide it onto a serving platter. Serve immediately.

Tips & Notes

Nutrition

Nutrition Per Serving: 164 calories; 9 g fat (3 g sat, 4 g mono); 148 mg cholesterol; 9 g carbohydrates; 13 g protein; 3 g fiber; 414 mg sodium; 308 mg potassium.

Nutrition Bonus: Folate (28% daily value), Calcium (15% dv)

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1 1/2 medium-fat meat