Per serving: 162 calories, 13.3g protein, 4.3g carbohydrate, 1.3g dietary fiber, 10.3g total fat (3.2g saturated fat), 216mg cholesterol, 308mg sodium; Carbohydrate choices: 0.3
A frittata is a flat Italian omelet, good for breakfast or a light supper, and a tasty way to stretch a few eggs into a meal for four. (For two, halve the ingredients and use a six-inch skillet.) Slow cooking over very low heat is essential for a smooth custardy interior. Replace the artichoke hearts with any seasonings you like, such as sautéed mushrooms or bell peppers, asparagus, green peas, cooked brown rice, shrimp, crabmeat, or crawfish tails. For even less fat, replace the eggs with an equivalent amount of cholesterol-free egg substitute.
- 1 tablespoon olive oil
- 1 garlic clove, minced
- ½ small onion, finely chopped
- About ½ of a 13-ounce can of quartered artichoke hearts
- 4 large eggs, plus 4 large egg whites
- Freshly ground black pepper
- 2 tablespoons (1 ounce) freshly grated Parmesan cheese
HEAT a 10-inch ovenproof nonstick skillet on medium. Swirl the oil around the hot pan. Cook the garlic and onion until golden and tender, but not browned, 3 to 5 minutes.
RINSE the artichoke hearts; pat dry; chop coarsely. (Reserve the remaining half-can for another use.) Add to the skillet; toss for a minute or so, until warm. Remove the skillet from the burner and turn the heat down as low as possible.
WHISK the eggs and egg whites until blended; season well with pepper.
Pour the eggs over the seasonings and return the skillet to the burner. Cook very slowly, until the underside has set, but the surface still appears runny, 15 to 20 minutes.
MEANWHILE, preheat the broiler. Sprinkle the surface of the frittata with the grated Parmesan. Slide the skillet under the broiler and cook just until the surface of the frittata is softly set and light golden brown, 1 to 3 minutes.
LOOSEN the edges of the frittata with a spatula and slide it onto a serving plate. Serve hot or at room temperature, cut into 4 wedges.