Thursday, September 30, 2010

Skinny Veggie Frittata and Homemade Salsa

A bit stumped about what to make for dinner the other day, I opened up one of my favorite healthy cookbooks, Secrets of a Skinny Chef and found a good recipe for a healthy Southwestern frittata with homemade salsa.  It sounded delicious and I had most of the ingredients on-hand so I went to it.  However, I changed things a bit and substituted the contents with the veggies I received that day from my CSA.  The "salsa" component was adapted too and I used a classic bruschetta recipe that I often entertain with.  If you like less spicy flavors in your food, I think you'll appreciate it.

Overall, I was happy with the way it all came out, as it had a little bit of everything - heartiness from the frittata, freshness and acid from the salsa and some good ol' starch from the crusty bread.
  It definitely filled us up and went nicely with a glass of white wine.  We saved room for dessert of course, and had some Slovak goodies that I brought back from my trip.  I suggest having something a little sweet after this light dinner. Bon appetit.

Skinny Veggie Frittata and Homemade Salsa (serves 2)


Bruschetta Salsa:
3 medium sized ripe tomatoes, diced
2 tbs (or a small handful) of red onions, diced
1 tbs of parsley, chopped

The juice of 1/2 lemon or lime
Salt and pepper to taste

1 11.5 oz can of black beans, drained and rinsed

4 egg whites
2 eggs
1/2 cup plain, fat free Greek yogurt
1/4 cup packed parsley leaves, chopped
1/4 tsp freshly ground black pepper
1/4 tsp salt

2 tsp olive oil
1 medium tomato, seeded and chopped
1 handful of red onions, chopped
2 small red peppers, chopped
1/4 cup shredded, part-skim mozzarella cheese


Bruschetta - Mix all the prepared ingredients in a small- medium bowl and season to taste with salt and pepper.  Incorporate thoroughly and taste to make sure that you like the flavoring.

Frittata - Preheat oven to 350 degrees. In a large bowl, stir the beans, egg whites, eggs, yogurt, parsley and black pepper until well combined.  Set aside.  Heat a large skillet over high heat.  Coat with olive oil.  When the oil is hot but not smoking (it will shimmer), add the onions and peppers.  Reduce the heat to medium and cook 5-6 minutes, stirring occasionally, until the peppers and onions soften.  Then add the tomatoes and stir for about 3 minutes, until they soften but not break down completely.

Pour the egg mixture on top and decrease the heat to low.  Sprinkle the eggs with cheese and cover and cook on low for about 5 minutes.  Then place into the pre-heated oven for another 10 minutes until the eggs are cooked through.  Top each frittata with a spoonful of salsa (or serve it on the side like I did).

No comments:

Post a Comment


Related Posts Plugin for WordPress, Blogger...