I imagine that healthy frittata is hard to come by - especially if it has any flavor. Well we found a healthy and yummy one! We've never actually attempted to make our own frittata, but stumbled upon a quite tasty looking creation in the latest edition of Eating Well. I didn't think Michael would go for it until we got to the bottom of the ingredient list and saw prosciutto listed. We didn't have a 10 inch cast-iron skillet, so added a little bit more of everything to fit into our 12 inch one. I'd definitely recommend this recipe, but would say if you care more about pleasing a crowd and less about the healthy-aspect, double the cheese and prosciutto. If you decide to do that, I'd say to put a layer of both on-top of the rice & vegetables, then add the egg, then another prosciutto/cheese layer. The original recipe called for parsley, so if you're not a cilantro fan, use it instead. We couldn't find pure wild rice at Harris Teeter, so used a wild-rice mixture instead. We later found some at Trader Joe's, so head there if you have trouble finding it. :)
* Nutrition info: 210 calories; 9 g fat (3 g sat, 3 g mono); 190 mg cholesterol; 17 g protein; 2 g fiber; 681 mg sodium; 424 mg potassium.
- 2 cups water
- 1/2 cup wild rice, rinsed
- 1/8 teaspoon salt
- 5 large eggs
- 2 large egg whites
- 2 tablespoons chopped fresh cilantro
- 1/2 teaspoon salt, divided
- 1/2 teaspoon freshly ground pepper, divided
- 1/4 teaspoon ground nutmeg
- 2 teaspoons extra-virgin olive oil
- 1 cup chopped red onion
- 1 teaspoon dried rosemary
- 1 pound mixed mushrooms (cremini, white button, shiitake), sliced
- 1/2 cup finely shredded Parmesan cheese
- 4 thin slices prosciutto (about 2 ounces), chopped
- Combine water, rice and salt in a small heavy saucepan; bring to a boil.
- Cover, reduce heat to maintain a simmer and cook until the rice is tender with a slight bite, 40 to 50 minutes then drain.
- Meanwhile (about 30 minutes after you start cooking the rice) beat eggs and egg whites in a large bowl with cilantro, 1/4 teaspoon salt, 1/4 teaspoon pepper and nutmeg.
- Position rack in upper third of oven; preheat broiler.
- Heat oil in a 10-inch ovenproof skillet, preferably cast-iron, over medium heat. Add onion and the remaining 1/4 teaspoon each salt and pepper; cook, stirring, until softened, about 3 minutes.
- Stir in rosemary, then add mushrooms and cook, stirring frequently, until they release their liquid and the pan is dry, 8-10 minutes.
- Reduce heat to medium-low; stir in the rice.
- Pour the reserved egg mixture evenly over the rice and vegetables. Partially cover and cook until set around the edges, about 5 minutes.
- Sprinkle with Parmesan and prosciutto.
- Place the pan under broiler and broil until the eggs are set and the top is nicely browned, about 2 minutes. Let stand for 5 minutes before serving.