Frittata, in the Italian households, typically refers to sliced potatoes, browned or sauteed, cooked into eggs, along with other fixens. More rescently, in the culinary world, it has a dopted an almost quiche-like conotation. Anyway, the beautiful thing about frittatas is that the possibilities are absolutely endless! You’ve heard of people making left-over pizza by taking anything in their refridgerators and dumping it onto a crust? You can essentially do the same, here! I had a bit of left over broccoli rabe and sauteed peppers, onions, and garlic from the graduation party. BINGO!
4 1/2 cups liquid egg substitute
1/2 cup water
1/2 cup flax milk, or other low fat milk
2 cups broccoli rabe, cooked and prepared
2 cups sauteed peppers, onions, and garlic
1/2 cup fat free shredded mozzarella
1 tsp Italian seasoning
black pepper, to taste
2 Tbsp reduced fat grated parmesean cheese, more for garnish
Preheat the oven to 350 F. Spray a skillet with a non stick cooking spray and place the prepared sauteed peppers, onions, and garlic in it to cook away as much remaining oil, on medium heat, stirring frequently, about 7 minutes. Remove from skillet and set aside. Repeat with the prepared broccoli rabe. In a large bowl, whisk water, egg, egg substitute, Italian seasoning, and pepper. Chop the cooled peppers, onions, and broccoli rabe and whisk into the egg mix. Further chop the mozzarella into smaller pieces and whisk into egg mix.
Spray an 9×15 pyrex with non stick spray. Pour the egg mix into the pyrex, continuing to whisk the mixture in the bowl as you pour. Sprinkle the top with the grated parmesean and bake for 30 minutes uncovered. Turn the pyrex 180 degrees and bake for another 25-30 minutes, until fully cooked. Let rest for 5 minutes, cut and serve. Garnish with additional grated parmesean.
I debated adding sausage to the mix to really make this pop, but instead, I made turkey sausage patties for those who wanted sausage and served it on the side. I topped mine with hot sauce!
Total fat: 5.4g
Sat. Fat: 0.8g
Sodium: 488 mg
It was a hit among the family, especially my mom. I’ve never seen my mom so excited about a food. She scarfed it! “I could eat this twice a week!” It must have been good! If thats what it takes to get my mom to eat healthily, frittatas may be popping up alot more on the blog!