The Bariatric Foodie Guide to Making a Frittata

This one goes out to all my 4-6 person families. Because
weekends can be brutal. During the week you have a good measure of control on
food, don’t you? Perhaps the kids get lunch from the cafeteria (try though I
might I can’t seem to beat the price they charge for school lunch so since my
girls lunches have gotten way healthier I allow them to get lunch from school
now). Worse-case scenario, you send them to school with a lunch that is very
portioned so as not to wear out your food resources.
But then comes the weekend. Everyone is home! And everyone
is hungry.
I have a good Saturday morning option for you AND as a bonus
it’s something you and they can eat together! Yay!
Frittatas. I love them. But I admit I was intimidated by the
process of making them. However my friend Pepper over at Pepper Scraps inspired
me to try. When I was in Portland I watched her do it and thought “Pfft! I got
Wait…let’s back up. In case you haven’t heard of a frittata,
it’s sort of like a huge omelette that’s started on the stovetop and finishes
in the oven. Or maybe a better way to think about it (since the good stuff goes
in the frittata instead of being folded like an omelet) a frittata is like a
big, round, flat quiche. Without a crust. And most of the fat. If all those
descriptions fail, look at the picture!!!
So here’s my three step easy guide to frittatas (just in
case you need a place to start).
To make any frittata you’ll need:
Eggs (obviously). For a family-style one like the one above,
use six of them. I used the whole eggs. If you are into Egg Beaters use the
equivalent amount of that. If you are into egg whites, I would suggest four
whites to two whole eggs but it’s entirely up to you!
“Stuff” – meat (and this is where it can get fun. For
Mexican you can use chorizo, for Cajun you can use Andouille or you can just go
with bacon, diced sausage, soy sausage crumbles etc.), veggies (nearly any
veggie works well but if you’re dealing with cruciferous veggies like broccoli or
cauliflower, or tough ones like kale or chard, you may need to increase your
cook time). You’ll need about 2 – 2.5 cups of “stuff” for a family sized
frittata. (NOTE: For mine I simply used onions, green peppers and tomatoes.)
Cheese – because what is life without cheese? Just be sure
if you are making a themed frittata (Mexican, Greek, Italian, etc.) you use the
appropriate cheese! You’ll use about 1 – 1.5 cups for the entire recipe
(depending on how cheesy you are). Set aside ½ c. just for the top. (NOTE: I
used shredded sharp cheddar and a little extra Mexican blend I had on hand.)
1 teaspoon of baking soda
Your favorite herbs/spices (I used garlic, salt, pepper and
Herbs de Provence, which my daughter says makes the frittata taste like
lavender – which she did not like – so I will omit in the future!)

An oven-safe skillet. 

Here’s how to make a frittata:
Pre-heat your oven to 350 degrees.
Spray down an oven-safe skillet (read: one with a metal
handle) with non-stick cooking spray (be generous with the spray!), set it over
a medium-flame and allow the pan to get hot.
Add your “stuff.” If you are using veggies, add them first,
sauteeing until soft before adding your meat. If your meat is uncooked, cook it
In a bowl, whisk your eggs until they are frothy. Add in the
baking soda and whisk to mix and finally add the larger portion of cheese.
With a spatula, make sure your “stuff” is distributed evenly
around the pan (this is both to make sure everyone gets a bit of everything in
their slice AND because it just plain looks prettier!).
Pour the egg mixture into the pan and make sure it gets all
the way around the pan, in those nooks and crannies! (Tilt the pan to
distribute the egg). It should take on a circular shape.
Drop your heat a bit lower and let it do its thing. When the
edges of the eggs start to set (become solid),  sprinkle remaining cheese on top, remove the
pan from the stove and stick it in the oven.
Cook for about 7-10 minutes or until the whole thing puffs
up (it won’t be terribly tall or puffy but still) and is done through (no
liquidy parts).
Remove from oven, allow it to cool about 5 minutes then
Here’s mine all fixed up Mexican-style with unflavored Greek yogurt, diced avocado and salsa!
A few notes about frittatas:
They are highly customizable if you K.I.S.S. (keep it
simple, sweetie!). The one above is vegetarian because my youngest has again
decided she does not eat meat. But I set out a nice little “fixins” bar that
included some diced onions, Greek yogurt, salsa, more shredded cheese, avocado,
etc. Go crazy with the fixins if you want. Kids love customizing their food!
For those watching their food budget, this cost me
approximately $6 to make ($1.25 for the portion of eggs I used, $2 for the
portion of cheese about $2.75 for the portion of “stuff” I used.) For a family
of four that amounts to $1.50 per person. Each of us had a slice and I made
homemade biscuits for the rest of the clan (no, I’m not giving you the recipe
for my homemade biscuits lest Mama Foodie haunt me for life!) I will say,
however, that biscuits (for the fam, not for you!) are about the cheapest and
easiest accompaniment to a meal. They really aren’t hard to make and only
require 5 ingredients: flour, butter, salt, milk and baking powder. Look it up
if you don’t believe me!

Some folks have asked me what’s the baking soda for? It actually makes your frittata fluffy without the use of milk or cream and it also keeps it fluffy on the reheat! This tip came by way of a co-worker’s wife who suggested it for a quiche I made. It worked so well I started using the tip in frittatas as well!

At any rate, I am waiting on the arrival of a smaller oven-safe skillet so I can make mini-frittatas just for me. When I do, I’ll
post recipes but for now, enjoy breakfast with the family!

One comment

  1. I know so many people who make frittata's but I never did. I do, however, make killer omelets but I am definitely going to make a frittata now!! Thanks for sharing!!

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