By Candy, RN (Steele the Day)
Have you ever had a little of this and a little of that in your fridge and didn’t know what to do with it? There’s not enough to actually serve at a meal, yet you just don’t want to throw smidgens of food away. Here’s your solution: a frittata! It’s one of my favorite meals to make quickly from whatever leftovers you have.
Eggs are inexpensive and we usually have them on hand. When you use only half the yolk, it makes the dish lower in cholesterol and saturated fat. Eggs are a good source of riboflavin, Vitamin B12 and phosphorus, and a very good source of protein and selenium.
Here are some substitutions I’ve used in frittatas, so don’t limit yourself to the ingredients in the recipe below!
- Mushrooms
- Peas
- Zucchini
- Yellow squash
- Tomatoes
- Bell Pepper
- Green beans
- Asparagus
I’ve used all sorts of leftover pasta, grains, meat and even beans!
- Macaroni
- Acini de pepe (little round pasta)
- Israeli or regular couscous
- Quinoa
- Chopped spaghetti
- Black beans
- Cottage cheese, drained
- Ham
- Bacon
Like pizza, I enjoy leftovers cold and they make a great quick lunch. Whatever mixture you choose, this will be a very versatile dish. If you try it, leave a comment and let me know what combo you like!
Vegetable Frittata (Serves 4)
1 cup broccoli
1 ½ cups baby spinach
½ cup corn
¼ cup sun-dried tomatoes, oil-packed, drained and chopped
6 eggs - Use 3 whole eggs and 3 egg whites
1 tablespoon water
1 teaspoon fresh thyme
1/3 cup parmesan cheese, shredded or grated
1/3 cup low fat cheddar cheese
1/3 cup leftover pasta
salt & pepper to taste
Steam broccoli, spinach, and corn for 5 minutes if not already cooked.
In a medium bowl, whisk eggs, egg whites, water, thyme, salt and pepper until well blended. Stir in parmesan cheese, pasta, and vegetables.
Spray a medium skillet with cooking spray and heat over medium-high heat. Pour egg/vegetable mixture in hot skillet, stir gently with heat-resistant spatula to get the raw egg moved to the bottom of the skillet. Cook for about 5 minutes. You can cover with a lid if it doesn't seem to be cooking through.
Top with cheddar cheese, and put pan under the broiler until cheese is melted and top is set. Cut into wedges and serve.
Candy Steele is a registered nurse who has worked with cardiac patients for over thirty years. “Functional foods” have become her passion, and she enjoys sharing her love of cooking, a random life and a faithful Jesus with her friends at Steele (the Day). She is blessed with three grown children, a new daughter-in-law, and a kind and patient husband who only knows how to fix popcorn (but she’s OK with that).