Easy Breakfast Frittata

23 Jun

The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.
-Mark Twain

Recipe Source: Adapted from Stone Soup

French pastries

I went on vacation this month. Two weeks in France. I walked a lot there. I slept very little. And I ate A LOT. Among the few French phrases I know are joie de vivre and bon vivant, and I decided to practice them whole-heartedly. But two weeks of a diet rich in croissant and pastries (have you seen the pastries over there?!!), and a notable lack of fiber, fruit and vegetables takes its toll, so like all good moderates, I am now doing my post-vacation penance.

Help scale

Incidentally, I stumbled upon this article – Your Summer Swimsuit Strategy – on my first day back home. I highly recommend it for a good laugh to combat the imminent beach-body insecurities looming on the horizon.

For the next few weeks, I’ll be practicing a low-carb, low-sugar diet. Low processed foods, really. My thinking on this method has changed somewhat since I followed the South Beach Diet a few years ago, especially with the reduction of animal products in my diet. This time around, I’ll be focusing on vegetables, legumes and nuts, with the occasional egg or cheese product added for protein/flavor, lean meats such as chicken or fish a few times a week, rare splurges of bacon, and fruit reserved for breakfast and dessert.

Low-carb dietI recently came across this simple breakfast idea from Jules at Stone Soup, a frittata that is baked in the oven rather than over the stove. It’s incredibly easy to make and the flavor combinations are endless. She uses a springform pan and four eggs, which makes enough frittata to feed me for almost a week. Sadly, my springform is old and doesn’t spring open anymore (not to mention a bit rusty), but I’ve found that a glass pie dish works just as well.

I like to use 2-3 add-ins, with everything finely diced so that I can eat this easily at my desk with just a fork. This morning’s frittata was made of garlic and shallots, sauteed together for about 5 minutes with a bit of butter; mushrooms and bell pepper I threw in raw; and a handful of parmesan and spices. As you can tell from my ingredient suggestions below, I treat this dish basically like a crustless quiche. I’m not sure if it’s still by definition a frittata with these mix-ins, but it’s my blog and I can do what I want so there.

frittata ingredients

A few fillings you might want to try ~

meats such as ham, bacon, turkey, or sausage
onions, red or yellow, or shallots – raw, sauteed to translucence, or carmelized, or fresh diced scallions
fresh veggies such as tomatoes, spinach, zucchini, summer squash, eggplant, or bell peppers
packaged veggies such as olives or sun-dried tomatoes
cheeses such as feta, parmesan, or pepperjack
herbs and spices such as oregano or herbs de provence

frittata slice

RECIPE – Easy Breakfast Frittata (the basic method)
serves 2

I’m so glad I discovered the trick of baking frittatas in a spring form pan, as opposed to the old school high maintenance frying pan method. So much easier to mix the egg with your flavouring then pop in the oven to bake for 15 minutes while you do other things. My type of dinner.

Feel free to play around with the filling. Tomatoes are lovely, as are different cheeses, canned chickpeas work a treat or fresh asparagus in the spring. So many possibilities.

2 zucchini (courgettes), sliced into rounds
4 eggs
2 handfuls grated parmesan cheese

Preheat oven to 400 degrees F (200C).

Heat a large frying pan (skillet) on a medium heat. Add a little olive oil and cook zucchini, stirring occasionally until they are tender.

Combine eggs and parmesan and season.

Line a 20cm (8in) spring form pan with baking paper and grease the base and sides with butter or oil. Spoon the zucchini in then pour over the egg mixture.

Bake for 15 minutes or until golden and puffy.

4 Responses to “Easy Breakfast Frittata”

  1. Gerry Estoque June 27, 2011 at 9:59 pm #

    Jen, I love your blog…i’m definitely going to try the frittata….but what makes a frittata a frittata??…love egg dishes, specially on weekends. Hey i love shrimp pasta dishes, know any good low fat and nutritious shrimp dishes??

    • Jen July 7, 2011 at 9:41 pm #

      Thanks Gerry! I looked up the definition of frittata, and found this:

      “An Italian dish made with eggs and chopped vegetables or meat, resembling a flat thick omelet. In the strictest sense, the difference [between a frittata and an omelet] boils down to a matter of folding in a filling rather than mixing it in. Omelets traditionally have the egg mixture cooked and folded around a filling, while a frittata just mixes it all up, cooked in a mishmash combination all at once.”

      So basically, anything goes. As for shrimp, I’m not a fan so I can’t tell you, but if I find anything I’ll let you know!

  2. checkthebeck July 8, 2011 at 1:59 am #

    I pretty much only ate pain au chocolat while I was there. It was delicious and sometimes I think I will go back just for that. And the bread. And the wine. And the cheese. And… And then I think I should just go back for many reasons.


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