Frittata is a very versatile dish, and its also a quick way to get a nutritious and delicious meal. A frittata is basically an omelet made in two easy steps – first in the pan, then in the oven. In this recipe, farm fresh organic Swiss chard, turnips, spring onions, and mushrooms make a wonderful combination as all of the aromas complement each other nicely. It’s quick and oh-so-tasty, and when served with a side salad and/or multigrain bread it is a great and healthy way to fill up your tummy!
Originally from Italy – “frittata” means “to fry” – the frittata has made its way around the world and reiterated in regions as diverse as Spain, India, China, Southeast Asia, Iran, and France. Eggs are an easy-to-find and low cost source of protein, and are therefore a staple in the diets of people around the world. Frittatas can include vegetables, meat, fish, cheese, and even pasta. Frittatas are also an easy way to combine multiple left overs in one dish.
Ingredients For 2 People:
8 Swiss chard leaves with stalks
1 handful mushrooms
1 spring onion
Salt and pepper to taste
3 tablespoons of extra virgin olive oil
Use a small to mid-sized iron skillet or all stainless steel frying pan, put on stovetop and preheat oven to 375F. Wash and drain the Swiss chard and turnips. Cut the spring onion and add with the olive oil to the pan, turn on stove to medium heat. Clean the mushrooms and cut into pieces, add to the onions and olive oil and stir fry until onions become translucent and the mushrooms start to emit their aroma.
Cut the turnips and chard stalks into small pieces and add to the pan, cooking for about two minutes. Add the chard leaves and stir gently until the leaves start to begin to wilt, cooking for another minute while turning heat to low (don’t overcook the chard as it will be more tasty and contain more vitamins). Tip: Turnip greens can also be used instead of Swiss chard.
In the meantime crack the eggs into a small bowl and beat with a whisk or fork until egg yolk and egg white have mixed well. Add salt and pepper and stir again, then pour eggs into the pan over the chard, turnips, onion, and mushrooms. Turn the pan gently in a rotating movement to let the egg spread and mix with the veggies evenly in the pan. Keep pan on the stove for another minute or two to let the egg set, then turn off the stove, remove the pan, and put in the oven on the upper rack. Leave until egg is entirely set, about 8-10 minutes.
Remove the pan from the oven and slice the frittata into serving-sized pieces. Serve with a side salad and/or multigrain bread.
Bon appetite, enjoy!
Eggs contain 13% of your recommended daily protein, cholesterol (which is not a bad thing if your diet is balanced), Vitamin A, Omega-3 and Omega-6 fatty acids, Riboflavin, Vitamin B12, Selenium, and Phosphorus.
Swiss Chard is high in Vitamin K, Vitamin A, and Vitamin C.
Turnip roots are high in fiber and Vitamin C.
Turnip greens are high in Vitamin K, Vitamin A, Vitamin C, Vitamin E, Fiber, Calcium, Iron, Folate, and Riboflavin.
Spring Onions are high in Vitamin K, Vitamin A, Vitamin C, folate.
Portobello Mushrooms are high in Niacin, Riboflavin, Pantothenic Acid, Copper, Selenium, Potassium, and Phosphorus.
Oyster Mushrooms are high in Niacin, Riboflavin, Pantothenic Acid, folate, Thiamin, Phosphorus, Potassium, and Copper.
May 20th 2016 written by Eliane Baggenstos, farm2delish.
All photos copyright Eliane Baggenstos, farm2delish.