Greens And Garlic Frittata

Perfect for breakfast or lunch, a frittata is as versatile as your imagination. This particular recipe is healthy (go figure๐Ÿ˜‰) but you can modify this recipe to include just about any protein or vegetable you like. Just make sure if youโ€™re adding a beef, chicken or seafood ingredient to cook the protein first before adding it to the egg mixture prior to cooking the frittata.

For this recipe, chop the greens super-fine to achieve the prettiest color. Use whatever looks best in the market (spinach and chard are brightest when it comes to color), or you can use bagged baby spinach. You only need 1/2 cup of chopped greens, but you could use twice that amount.

๐—ฌ๐—œ๐—˜๐—Ÿ๐——- ๐—ฆ๐—ฒ๐—ฟ๐˜ƒ๐—ฒ๐˜€ ๐Ÿฎ
๐—ง๐—œ๐— ๐—˜- ๐—”๐—ฝ๐—ฝ๐—ฟ๐—ผ๐˜…. ๐Ÿฏ๐Ÿฌ ๐—บ๐—ถ๐—ป๐˜‚๐˜๐—ฒ๐˜€


4 eggs
1 tablespoon milk
Salt and freshly ground pepper to taste
ยฝ to ยพ cup finely chopped blanched spinach, chard, kale or beet greens (to taste)
1 garlic clove, minced or pureed
1 tablespoon, tightly packed, freshly grated Parmesan
2 teaspoons extra virgin olive oil


1. Beat the eggs and milk in a bowl with salt and pepper to taste. Beat in the greens, garlic and the Parmesan.

2. Heat the olive oil over medium-high heat in a heavy, 8-inch nonstick omelet pan. Drop a bit of egg into the pan and if it sizzles and cooks at once, the pan is ready. Pour in the egg mixture, scraping in every last bit with a heat-proof rubber spatula. Swirl the pan to distribute the eggs and filling evenly over the surface. Shake the pan gently, tilting it slightly with one hand while lifting up the edges of the frittata with the spatula in your other hand, to let the eggs run underneath during the first few minutes of cooking. Once a few layers of egg have cooked during the first couple of minutes of cooking, turn the heat down to low, cover and cook 7 to 10 minutes, until the frittata is puffed and just about set. From time to time remove the lid and loosen the bottom of the omelet with a wooden or heat-proof rubber spatula, tilting the pan, so that the bottom doesnโ€™t burn. It will however turn golden.

3. If the frittata is still runny on the top, wearing oven mitts, slide the frittata out onto a plate or even better, a saucepan lid that has a handle, reverse the pan over the plate or lid, and holding the two together, flip the plate or lid so that the frittata goes back into the pan on its not-quite-cooked side. Finish for no longer than a minute, then reverse onto a platter. Allow to cool to room temperature, and serve, or chill. Cut into 4 wedges to serve. The wedges pack well and are very portable.


๐—”๐—ฑ๐˜ƒ๐—ฎ๐—ป๐—ฐ๐—ฒ ๐—ฝ๐—ฟ๐—ฒ๐—ฝ๐—ฎ๐—ฟ๐—ฎ๐˜๐—ถ๐—ผ๐—ป: The blanched greens will keep for 3 or 4 days in the refrigerator and can be frozen. The frittata will keep for about 3 days in the refrigerator.

๐—ก๐—จ๐—ง๐—ฅ๐—œ๐—ง๐—œ๐—ข๐—ก (๐—ฝ๐—ฒ๐—ฟ ๐˜€๐—ฒ๐—ฟ๐˜ƒ๐—ถ๐—ป๐—ด)

๐Ÿฎ๐Ÿฌ๐Ÿญ ๐—ฐ๐—ฎ๐—น๐—ผ๐—ฟ๐—ถ๐—ฒ๐˜€

15 grams fat
5 grams saturated fat
0 grams trans fat
7 grams monounsaturated fat
2 grams polyunsaturated fat
2 grams carbohydrates
1 gram dietary fiber
1 gram sugars
14 grams protein
276 milligrams sodium

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