Dinner in One PanPosted: May 25, 2012
Everyone needs a meal they know they can make in no time at all and with minimal clean-up. Even better if it’s packed full of healthy ingredients! Now that I am eating eggs again, as long as they’re organic free-range, we’ve been making a frittata for dinner each week. It’s so simple, takes little time or fuss to prepare, and involves whatever you happen to have in your fridge as a filling.
We gathered some beautiful asparagus at the Saturday farmer’s market, along with some fennel, parsley, and fresh soft goat cheese, which all went into this springtime frittata. If you don’t have a cast-iron skillet, any metal-handled pan will do – one that can be used both on the stove and in the oven. And that’s the real beauty of this dish – it involves one pan from start to finish. I do love a recipe that is light on the clean-up.
Frittatas aren’t just for dinner. They are great for pretty much any meal of the day – breakfast, brunch, lunch – and they’re delicious when served cold, straight from the fridge, on top of a bed of something green and leafy.
When I give talks or meet with clients, I recommend they have at least 5 servings of vegetables each day. So what does that mean and how can they do it? I define a serving as 1/2 cup of crunchy vegetables (such as carrots, broccoli or celery) and 1 cup of leafy vegetables (such as spinach, kale, and parsley). That’s a lot of veggies! However, dishes such as a frittata provide a nice and easy way to get 3 or 4 servings into just one meal. Finding recipes where you can add in extra vegetables is essential to getting them in each day.
Other ideas to boost your veggie intake:
- Green smoothies – leafy green vegetables
- Pasta sauces – chopped veggies, like garlic, mushrooms, peppers, etc.
- Soups – so many options!
- Grain salads – wonderful way to incorporate seasonal vegetables into lunch or dinner
- Stir frys – make it beautiful with a rainbow of colorful veg!
Spring Veggie Frittata
Prep Time: 10 mins
Cook Time: 30 mins
Keywords: saute grill entree breakfast gluten-free wheat free vegetarian nut-free soy-free spring
Ingredients (serves 4)
- 1 tbsp organic butter or coconut oil
- 1 red onion, finely chopped
- 2 cloves garlic, finely chopped
- 1 bunch asparagus, chopped into 1/2-inch pieces
- 1 small fennel bulb, trimmed and finely chopped
- handful crimini mushrooms, chopped in half
- 8 sun-dried tomatoes, chopped in quarters
- 1 bunch parsley leaves, roughly chopped
- 6 organic free-range eggs
- 1/2 cup soft goat cheese, broken into small pieces
- sea salt & black pepper
In a cast-iron skillet, heat the butter or oil and saute the onion until just softened. Add the garlic and fennel; cook for 2-3 minutes. Add the asparagus and mushrooms. Cook until the mushrooms have reduced in size by half. Turn up the heat to evaporate excess liquid.
In a separate bowl, whisk the eggs and season well.
Pour the eggs over the veggies and stir through the sundried tomatoes and parsley. Season again. Leave to cook over a medium-low heat for 10 minutes. Meanwhile, preheat the oven to 400F.
Place the crumbled goat cheese over the top of the egg & vegetable mixture and transfer the skillet to the top rack of the oven. Leave to cook for 10 minutes, or until lightly browned on top and cooked through the middle.
Serve warm with a simple salad. Also is great when served cold for brunch or lunch.