How To Make a Frittata

Low Carb Menu #6 – Liver Shrinking Diet

A frittata is an egg dish made mainly on the stove, easier than omelets, and can be vehicles for almost any veggies, cheeses, or meats you happen to have around. They are served in wedges and are easily transportable – in Italy it’s common to take a wedge to work for lunch. I like making large ones with a 12-inch skillet so I have enough for more than one meal.

Time Required: 20 minutes

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Here’s How:

1. Adjust top oven rack – with a skillet (ovenproof!) on it, you want the top of the skillet to be 4-6 inches from the broiler. Turn on broiler.

2. Put skillet (preferably 12″ nonstick) on stove and add about a tablespoon of oil. Add any raw vegetables or meat you want in your frittata and sauté them until done, adding any herbs, spices, and salt you desire.

3. Add any cooked ingredients and heat them through.

4. Whisk eggs (12 eggs for a thick frittata in a 12″ skillet, fewer eggs for a thinner frittata or in a smaller skillet) with salt, pepper, and 3 Tablespoons of water, milk, half and half, or cream. (Half and half is said to produce the best results.) If using cheese, add about half to the eggs (or you can save all of it for the top). Add egg mixture to skillet.

5. On medium heat, cook eggs for about 2 minutes, scraping the sides and bottom with heat-resistant spatula. When eggs are mostly cooked but still very wet, stop stirring. You want to see cooked egg scattered throughout, but loose egg in between.

6. Continue cooking on stove for another minute so underside sets.

7. Sprinkle the rest of the cheese on top. Put skillet under broiler. Watch carefully while top browns. This will take 2-4 minutes

8. Remove skillet from oven and let sit for about 5 minutes to finish cooking in center.

9. Cut in wedges and serve.

Tips: Typical ingredients for a  frittata are smoked meats such as ham and bacon, and vegetables such as spinach, mushrooms, peppers, and asparagus. Frittata wedges freeze well. Cool completely before wrapping and freezing.

What You Need:

* A non-stick oven-proof skillet, preferably 12″

* Eggs (12 for a thick frittata) and other ingredients

* Heat resistant spatula, such as silicon

* Broiler (if no broiler, you can just put it in the oven to cook)

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