In at least a 2-quart saucepan, place water and eggs. Heat to boiling.
Remember ~ Recipes are coded for the FRITTATA
|
FOOD CATEGORY | INGREDIENTS |
---|---|
G,? | 1/3 cup ground homemade bread crumbs or cracker crumbs |
(May contain F) or D or N |
1/4 cup liquid (choice of tomato juice, milk, yogurt thinned with water, water, or broth) |
1 cup vegetables, your choice |
|
1 clove garlic, minced |
|
1 Tbsp. green or sweet onion, finely diced or minced |
|
E | 4 eggs |
F or (depends on product) |
2 Tbsp. olive oil or substitute |
pinch of salt, if desired |
In a bowl place the bread crumbs and your choice of liquid. Soak until ready to use.
Slice or chop vegetables.
Steam, or saute in 1 Tbsp. oil, until barely tender. Do not overcook! Set aside.
In a bowl add eggs and beat just until mixed.
Add bread crumbs to eggs and mix well.
Heat on medium the 2 Tbsp. of oil in a 10 inch or 12 inch skillet.
Add the garlic and onion. Saute until golden and the onion is transluscent.
Add the vegetables and stir to mix evenly.
Turn heat down to low. Add eggs.
Sprinkle with a pinch of salt, if desired.
Cover and cook just until the frittata begins to shrink from the edges of the skillet.
If it puffs up, prick in the center with a fork.
To brown on top, set under broiler for a few seconds.
Serve immediately.
To serve, cut in wedges.
Yield: 4 servings.
REMEMBER TO: REFER TO THE FOOD SUBSTITUTIONS LIST FOR ALTERNATIVES AND THE
FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS.
FOOD CATEGORY | INGREDIENTS |
---|---|
G,? | 2 Tbsp. homemade bread crumbs |
D,F | 2 Tbsp. strawberry or blackberry kefir mixed with 1 Tbsp. water * |
D | 1 Tbsp. butter, clarified ** |
F | 2 Tbsp. olive oil ** |
1 clove garlic, minced |
|
1/4 cup leek, diced |
|
1/4 cup broccoli, finely chopped |
|
1/4 cup zucchini, sliced in an angle, then chopped |
|
1/2 sweet banana chili pepper, chopped small |
|
2 Tbsp. almonds, finely chopped |
|
E |
2 eggs |
1 Tbsp. fresh cilantro, chopped | |
1/4 tsp. chipotle powder |
|
1/8 tsp. coriander seeds, ground |
|
pinch of ground Celtic salt, if desired |
|
D | 1/4 cup white cheddar cheese, grated or sliced *** |
Variations:
* Substitute with 2 Tbsp. liquid of choice if dairy must be avoided.
** Use safflower oil if dairy and/or fruit must be avoided.
*** Cheese may be omitted if dairy must be avoided.
In a mixing bowl place bread crumbs with kefir and water. Soak until ready to use.
Heat on medium the
butter in small cast iron skillet and clarify when melted by skimming butter fat from top, leaving just the oil. (The better quality the butter, the cleaner it will clarify.)
Add olive oil.
When oil is hot add
garlic and leek. Saute and stir for a minute.
Add vegetables, chili pepper, and almonds. Stir to mix well.
Saute just until barely tender, stirring often to keep from burning.
In a mixing bowl, beat eggs just until evenly mixed.
Add bread crumbs and mix well.
Add cilantro, chipotle powder, and ground coriander. Add salt, if desired. Stir to mix everything evenly.
When vegetables are tender, turn heat down to low.
Add egg mixture to skillet.
Sprinkle grated cheese over top or place cheese slices over top.
Cover and cook slowly until
the eggs begin to shrink from the skillet edge.
If desired, place under broiler to brown top, about 30 seconds. (This is not necessary for eggs to be completely cooked. Too much cooking will cause the eggs to be tough.)
Serve immediately.
Yield: 2 servings.
Sandy's Mexican Style Frittata, with sliced cheese melted on top
Remember ~ Recipes are coded for the
BASIC food intolerance categories.
FOOD CATEGORY | INGREDIENTS |
---|---|
E | 1 egg |
D or N |
1 tsp. milk or water |
dash of salt | |
D or N |
1 Tbsp. butter or safflower oil |
Julia Child was the master of the omelet. For fun, I suggest watching old clips of her tossing the omelet over in the pan, to get the real feel of omelet making. She will also demonstrate that it doesn’t have to look and be perfect to be delicious! For the texture of a true omelet, it is best to make a one-egg omelet at a time instead of using more eggs in an attempt to cook it at once for multiple persons. Making it this way goes quickly and will still get everyone fed at the same table.
Crack egg in bowl and beat well with a fork.
Add milk and salt; mix well.
Using omelet pan or small heavy skillet with smooth bottom and edges, melt butter over medium high heat, being careful not to turn brown, then clarify by skimming fat solids off the top.
Increase heat to high, then return skillet with clarified butter to burner. Add egg mixture all at once.
Let egg sit for a few seconds. If adding a filling, do so now on top, then begin flipping omelet to fall over itself, causing uncooked egg to pour to bottom of skillet, continuing to cook and flip. You made need to use a spatula to turn the cooking omelet until you eventually master the “flip of the wrist.” Turn omelet over edge of skillet directly onto serving plate.
FILLINGS: 1-2 Tbsp. per omelet, one or more:
FOOD CATEGORY | INGREDIENTS |
---|---|
D |
grated cheese |
chopped or sliced and sautéed mushrooms* |
|
Sf |
cooked and chopped seafood |
M |
cooked and crumbled bacon |
sautéed red pepper; onion; zucchini |
|
½ tsp. cilantro or parsley |
|
Experiment! Use leftovers or different herbs. We’d love to have you share what you have created with all of us. |
* In small skillet melt 2 Tbsp. butter and clarify, or heat oil. Add chopped or sliced mushrooms and saute until soft.
|
---|
TOGETHER WE ACHIEVE…
GREAT HEALTH – GREAT LIFE!
Song of Health Webmaster |
||