DIY Fritatta

You can mix and match any delicious foods for this master recipe; favorites included sauteed mushrooms, flaked smoked salmon, minced turkey lunch meat, sauteed zucchini and onions, grilled asparagus, cubed and cooked red potato, fresh dill, sauteed shallots, havarti cheese, feta,  minced and cooked chard, and more! It is important to not add raw vegetables, as they will release their water while the fritatta cooks, making the final product soggy. The more additional ingredients added will displace the egg mixture; if it looks like its going to spill over its baking pan, use a cookie sheet underneath to catch drippings. Left over fritatta slices make for a great quick breakfast!

Prep time: 10-20 min.

Cook time: 30 min.

Ingredients:

6 eggs

2 Tblsp water

½ tsp salt (more if not using a salty meat like the smoked salmon)

Black pepper to taste

1 tsp garlic powder

2 tsp of dried herb (try thyme, dill, rosemary, or oregano)

1 Tblsp olive oil

½ cup sauteed veggies (such as mushroom and onion)

1/3 cup loosely packed crumbled or shredded cheese (optional)

½ cup flaked smoked salmon, or minced lunch meat (optional)

Equipment: 7-8” cast iron skillet or equivalent fry pan

Instructions:

-          Preheat the oven to 350 degrees Fahrenheit.

-          Break the eggs in a medium mixing bowl, and beat with the water, salt, pepper, herbs, and garlic powder. Gently fold in the meat, veggies, and cheese.

-          Heat the cast iron skillet over medium high heat, and add 1 Tblsp olive oil to the skillet, swirling to coat the bottoms and sides of the hot pan.

-          Pour the fritatta mixture into the hot pan, and let cook without stirring for 2 minutes.

-          Place the pan in the oven, and bake for 20 minutes. Check to see if it is done by shaking the pan: the center should not be pouffed up, but shouldn’t shimmer like jello either. If it is firm, it is done- remove immediately!

-          Let cool ten minutes, and slice up and serve with a fresh salad or a corn tortilla with avocado. Keeps in the refrigerator for 3 -4 days- keep protected from air.

Recipe by Heather Graham, BSN DPD student at Bastyr University, March 2012 for Mary Purdy, MS RD of Nourishing Balance, LLC.