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Last Updated: Jul 2nd, 2008 - 21:15:22 |
(NUI) - Got a busy schedule? Want to whip up something for dinner that won't leave you with a sinkful of dirty pots and pans? Then make a frittata.
A frittata is an unfolded Italian version of the omelet. A similar Spanish dish is referred to as a tortilla. You start cooking a frittata on top of the range along with all its filling ingredients in a single pan. When the thick omelet is almost set, you can use any of several ways to finish cooking it -; under the broiler (as in this recipe), in the oven, turned over in the pan to cook the top, or simply covered and allowed to stand off the heat until the top is
completely cooked.
This Aztec-Style Frittata is based on beans and corn, staples that sustained native Americans. Eggs complete the protein of the beans, bell peppers add vitamins and color and both garlic and hot pepper sauce add flavor pizzazz. Conveniently, you can use fresh or canned corn and whichever color of bell pepper is least expensive in the supermarket, substitute any type of canned bean you like and season with as little or as much garlic and pepper sauce as you prefer. Take your pick of topping sauces, too - mild to fiery to suit your taste.
Altogether, using a handful of keep-on-hand ingredients, a half dozen eggs and a skillet, Aztec-Style Frittata is an easy way to put dinner on the table fast. In fact, with a frittata, you're likely to serve up a meal in less time than it would take you to wait for take-out or delivery.
Find more frittata recipes and other ideas for fast dinner dishes at www.aeb.org.
Aztec-Style Frittata
4 to 6 servings
1 can (11 oz.) mexicali corn
OR 1 1/3 cups kernel corn
Cooking spray
1 can (15 oz.) kidney beans,
rinsed and drained
1/2 cup chopped sweet red
and/or green pepper
6 eggs
1 to 2 teaspoons garlic
powder
1 to 2 teaspoons hot pepper
sauce
Salsa or taco sauce, optional
Drain corn, reserving liquid. If necessary, add water to make 1/3 cup. Evenly coat 10-inch omelet pan or skillet with ovenproof handle* with spray. Add drained corn, beans and pepper. Cover and cook over medium heat until peppers are soft, about 5 to 7 minutes.
In medium bowl, beat together eggs, reserved corn liquid, garlic powder and pepper sauce until blended. Pour over vegetables. Cover and cook over medium heat until eggs are almost set, about 8 to 10 minutes. Broil about 6 inches from heat until eggs are completely set and lightly browned, about 1 to 2 minutes. Cut into wedges and serve from pan or either slide from pan or invert onto serving platter. Dollop with salsa, if desired.
* To make handle ovenproof, wrap completely with aluminum foil.
Nutrition information per serving of 1/5 recipe using 1 1/2 teaspoons each garlic powder and hot pepper sauce without optional salsa: 205 calories, 7 gm total fat, 255 mg cholesterol, 437 mg sodium, 376 mg potassium, 23 gm carbohydrate, 14 gm protein and 10% or more of the RDI for vitamins A, B12 and C, riboflavin, iron, phosphorus, dietary fiber
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