Cheese, red bell pepper and spicy, garlic potatoes make a tasty, vegetarian, quick dinner. The secret to a fluffy frittata is to let it cook slowly. The top is finished in the broiler.
Chipotle chili powder is used in the recipe. Chipotle peppers are a red jalapeno chili that is ripened, dried and smoked. Powdered chipotle can be found in the spice section of the market. It gives a smoky flavor to the frittata.
The frittata freezes well. You can double the recipe and freeze it for another meal.
Helpful hints:
- Any type of cheese can be used.
- Chili powder can be used instead of chipotle powder.
- Use a skillet with a handle that can also go under a broiler.
- You can add any type of vegetables you like and use this recipe as a blueprint for amounts and cooking times.
Countdown:
- Start potatoes in microwave.
- Saute vegetables.
- Mix egg and cheese and add to skillet to finish frittata.
Shopping list:
To buy: 3/4 pound red or yellow potatoes, 1 small bottle chipotle chili powder, 1 red bell pepper, 1 package reduced-fat shredded sharp cheddar cheese, 1 small piece Parmesan cheese, 1 head any type of lettuce and 1 large tomato.
Staples: olive oil, onion, eggs, reduced-fat oil and vinegar dressing, salt and black peppercorns.
Cheesy Frittata
Recipe by Linda Gassenheimer
3/4 pound red or yellow potatoes
2 teaspoons chipotle chili powder
1 tablespoon olive oil
1 cup sliced onion
1 cup sliced red bell pepper
4 large eggs
1/2 cup reduced-fat shredded sharp cheddar cheese
Salt and freshly ground black pepper
1/4 cup grated Parmesan cheese
Preheat broiler. Wash do not peel potatoes and cut into 1/4-to-1/2-inch pieces. Place in a microwave-safe bowl and microwave on high 5 minutes. Remove potatoes and sprinkle with the chipotle chili powder.
Heat the olive oil in a 6-to-7-inch nonstick skillet over medium-high heat. Add the onion and red bell peppers. Saute 5 minutes. While the vegetables saute, mix eggs and cheddar cheese together. Add the potatoes to the skillet and sprinkle the vegetables with salt and pepper to taste. Turn the heat to low and pour the egg mixture over the vegetables, stirring to cover all the vegetables. Let the frittata cook 7 to 8 minutes. The eggs should be thickened and the edges set. Place the skillet under the broiler about 5 inches from the heat for a couple of minutes or until the runny parts are set. Remove from the broiler and sprinkle Parmesan cheese on top. Run a spatula or knife around the edge to loosen the frittata. Slide it onto a serving plate and cut in half.
Yield 2 servings.
Per serving: 416 calories (41 percent from fat), 19.1 g fat (5.6 g saturated, 7.6 g monounsaturated), 379 mg cholesterol, 24.1 g protein, 37.2 g carbohydrates, 5.3 g fiber, 474 mg sodium.
Lettuce and Tomato
Several lettuce leaves
1 large tomato
2 tablespoons reduced-fat oil and vinegar dressing.
Arrange lettuce leaves on the dinner plate with the frittata. Slice the tomatoes and place on top of the leaves. Drizzle dressing over the tomatoes.
Yield 2 servings.
Per serving: 31 calories (10 percent from fat), 0.4 g fat (0.1 g saturated, 0.4 g monounsaturated), 1 mg cholesterol, 1.2 g protein, 5 g carbohydrates, 1.6 g fiber, 11 mg sodium.
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