Artichoke & Red Pepper Frittata
For an impromptu supper, nothing beats a frittata, the Italian version of an omelet. This one relies on the convenience of canned artichokes, which are a good, delicious source of fiber.
Ingredients
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2 teaspoons extra-virgin olive oil, divided
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1 medium red bell pepper, diced
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2 cloves garlic, minced
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1/4 teaspoon crushed red pepper
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4 large eggs
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1 14-ounce can artichoke hearts, rinsed and coarsely chopped
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1/4 cup freshly grated Parmesan cheese
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1 teaspoon dried oregano
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1/4 teaspoon salt, or to taste
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Freshly ground pepper, to taste
Directions
1.
Heat 1 teaspoon oil in a 10-inch nonstick skillet over medium heat. Add bell pepper and cook until tender, about 2 minutes. Add garlic and crushed red pepper; cook, stirring, for 30 seconds. Transfer to a plate. Wipe out the pan.
2.
Whisk eggs in a medium bowl. Stir in artichoke hearts, Parmesan, oregano, salt, pepper and the bell pepper mixture.
3.
Set a rack about 4 inches from the heat source; preheat the broiler.
4.
Brush the pan with the remaining 1 teaspoon oil; heat over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the frittata onto a platter and cut into wedges.
Nutrition information
Calories 305, Total Fat 18 g, Saturated Fat 6 g, Monounsaturated Fat 8 g, Cholesterol 432 mg, Sodium 734 mg, Carbohydrate 18 g, Fiber 8 g, Protein 21 g, Potassium 639 mg. Daily Values: Vitamin C 200%, Calcium 23%. Exchanges: Vegetable 3,Lean Meat 2.5,Fat 2
Percent Daily Values are based on a 2,000 calorie diet
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