THE VERSATILE FRITTATA

The Versatile Frittata

8 large eggs

1/2 cup milk (can use evaporated milk)

1 tablespoon flour *may be omitted or replaced with corn starch* for gluten-free

1 to 1 1/2 tsp kosher salt (can use regular salt)

pepper

up to 3 vegetables & meats (a total of 2 cups)

1 or 2 fresh herbs (for a total 1/3 cup) - optional

1 or 2 aromatics & spices - optional

1 or 2 cheeses (for a total of 1/2 cup) - optional

2 tablespoons olive oil

Heat oven to 350 degrees. Cook any meats or vegetables that need to be cooked before preparing dish.

In a large bowl whisk the eggs with the milk, flour (don't worry if the flour clumps a bit), salt and pepper.

Stir in your vegetables and/or meat into the egg mixture, folding in gently. Heat olive oil in a 10-inch ovenproof skillet over medium heat.

When the oil is hot, pour in egg mixture and spread evenly in pan.

Turn heat to low, cover and cook until eggs pull away from the sides of the pan, 8 to 12 minutes.

Remove cover and transfer frittata to the oven and cook until completely set and top is puffed, 15 to 25 minutes.

Loosen frittata from pan by running a rubber spatula around the edges. Carefully slide frittata out of pan onto a cutting board. Let cool at least 10 minutes before cutting and serving.

Serves 4 to 6 as a main dish.

Suggestions:

Vegetables: any favorite cooked leftovers, or spinach, cooked asparagus, cooked potatoes, sauteed mushrooms, sauteed zucchini, roasted bell peppers, sauteed onions.

cooked meats: diced bacon, crumbled breakfast sausage, sliced italian sausage or kielbasa, chorizo

Herbs - basil, chives, parsley, cilantro

Aromatics & Spices: 1/2 teaspoon crushed red pepper flakes, 1 clove sauteed garlic, thinly sliced green onions, a pinch of nutmeg.

Cheeses: crumbled feta, favorite shredded cheeses, Parmesan

Adapted from Fine Cooking Magazine

SWEET POTATO PANCAKES

6 cups sweet potatoes, peeled and finely shredded
1 cup onions, finely shredded
1 tsp salt-free herb dressing
1 2/3 cup whole wheat flour
1/3 cup flat-leaf parsley, chopped
2 cups zucchini, finely shredded
1/4 cup lemon juice
1 1/2 cups egg substitute
6 tsp canola oil, divided

In large bowl, mix sweet potatoes, onion, herb seasoning, flour, parsley, zucchini, lemon juice and egg substitute. In a large non-stick frying pan or griddle, warm 2 tsp of the oil over medium-high heat. Drop 1 Tbsp of batter into the pan and spread it with a spatula to form a thin pancake. Add more batter to fill the pan with thin pancakes. Cook for approximately 2 minutes on each side. Remove from the pan and keep warm. Repeat, adding the remaining 4 tsp oil as needed, until all the batter is used. Serve.

Serves: 8
Nutritional info per serving:
Calories: 260, Total fat: 6g, Sat Fat: 0.5g, % of Cals from fat: 21%, % cals from Sat Fat: 2%, Protein: 11g, Carbs: 42g, Cholesterol: 0mg, Dietary Fiber: 7g, Sodium: 140mg

Source: fruitsandveggiesmorematters.org

GAZPACHO SMOOTHIE

1 sm tomato, quartered
3/4 cup tomato juice cocktail, chilled
2 Tbsp. minced fresh cilantro leaves
1 sm garlic clove, chopped
1/4 jalapeno pepper (or to taste), chopped
1/4 tsp ground cumin
Juice of 1/2 fresh lime (about 1 Tbsp.)
Small wedge of fresh lime and a cherry tomato for garnish (optional)

Freeze tomato in a plastic bag until hard, about 3 to 4 hours. (They will keep up to 1 week. Several tomatoes may be frozen at a time.
Place frozen tomato, juice, cilantro, garlic, jalapeno, cumin and lime juice in a blender. Puree until well blended and almost smooth.
Pour into a tall tumbler filled with ice cubes. Garnish, if desired, with a small wedge of lime and a cherry tomato, speared on a short skewer and added to the glass like a swizzle stick. serve immediately.

Makes 1 serving. (Recipe can be multiplied to make more servings, but you may want to cut down on garlic and jalapeno if you do.)

Nutritional info per serving:
63 calories, 0 g. total fat, 0 g. sat fat, 14 g. carbohydrate, 2 g. protein, 2 g. dietary fiber, 444 mg. sodium.