Lean And Green Frittata Food

FRITTATA WITH LEFTOVER GREENS

Steps:

• Preheat the oven's broiler and set the oven rack in the upper third of the oven. Beat the eggs and egg whites in a mixing bowl until smooth. Whisk in the parsley, 1/4 teaspoon salt, and 1/4 teaspoon pepper until evenly blended; set aside.
• Heat the olive oil in a 10-inch cast-iron skillet over medium heat. Stir in the onion, and season with 1/4 teaspoon salt, and 1/4 teaspoon pepper. Cook and stir until the onion softens and turns translucent, about 5 minutes. Stir in the tomatoes, and cook an additional minute. Add the cooked Swiss chard; cook and stir until the Swiss chard is hot. Pour in the egg mixture, cover, and cook until the edges of the egg have set, about 5 minutes.
• Uncover the frittata, and sprinkle with Parmesan cheese. Broil in the preheated oven until the cheese is golden brown and the center of the frittata has set, about 2 minutes. Remove from the oven, and let stand 3 minutes before serving.

FRITTATA WITH GREENS

Steps:

• Heat a large pot of water over high heat while you stem and wash the greens in two changes of water. Fill a bowl with ice water. When the water comes to a boil, add a generous tablespoon of salt, and the greens. Blanch spinach for 30 seconds only, chard and beet greens for 1 minute, or until tender, and transfer to the ice water. Let sit for a few minutes, then drain, squeeze dry, and chop.
• Heat 1 tablespoon of the oil in a 10-inch nonstick skillet over medium heat and add the garlic. Cook, stirring, until fragrant, 30 seconds to a minute, and stir in the greens. Cook, stirring, for about 1 minute, until coated with oil. Season to taste with salt and pepper and remove from the heat.
• Beat the eggs in a bowl, stir in 1/2 teaspoon salt, freshly ground pepper to taste, the milk, and the cooked greens.
• Clean and dry your pan and return to the stove. Heat over medium-high heat and add the remaining olive oil. Hold your hand above it; it should feel hot. Drop a bit of egg into the pan and if it sizzles and cooks at once, the pan is ready. Pour in the egg mixture, scraping every last bit out of the bowl with a rubber spatula. Swirl the pan to distribute the eggs and filling evenly over the surface. Shake the pan gently, tilting it slightly with one hand while lifting up the edges of the frittata with the spatula in your other hand, to let the eggs run underneath during the first few minutes of cooking. Turn the heat down to low and cover the pan. Cook 8 to 10 minutes, shaking the pan every once in a while, until the frittata is just about set. Meanwhile, light the broiler.
• If the frittata is not quite set on the top, place under the broiler, about 3 inches from the heat, for 1 minute, watching closely, until just beginning to color on the top. Do not allow the eggs to brown too much or they'll taste bitter.
• Remove from the heat, allow to sit in the pan for 5 minutes or longer, then carefully slide out onto a platter, or cut in wedges in the pan and serve.

GREEN BEAN, HAM, AND CHEESE FRITTATA

Steps:

• Preheat oven to 350 degrees. Heat oil in a 10-inch nonstick ovenproof skillet over medium-high heat. Add green beans, ham, and scallions (skillet will be full). Cover and cook, stirring occasionally until green beans are crisp-tender, about 6 minutes.
• In a large bowl, whisk together eggs, cheese, 1 teaspoon salt, and 1/4 teaspoon pepper; add to skillet, and tilt to distribute evenly. Gently press down on vegetables to cover them with egg mixture. Cook, without stirring, until edges are slightly set, about 1 minute.
• Transfer to oven; bake until center is set, 25 to 30 minutes. Run a wooden or rubber spatula around edges; slide frittata onto a platter, and cut into 4 wedges.