I have five hens. Not for a one-time chicken dinner, but for large, fresh, delicious and highly nutritious eggs every single day. Cooking with eggs is an easy way to replace meat with a low-cost vegetarian protein.
Having survived an undeserved negative advertising campaign, the egg has come out the other side a real winner, with current research showing that eggs do not increase cholesterol, and support a healthy lifestyle. In fact, the egg offers one of the most nutrient-dense foods available, and does so in single-serving packages containing just 60-70 calories.
An egg is lacking in only two nutrients I look for in my meals: fiber and vitamin C, both of which are plentiful in fresh greens. The following recipe combines these two nutritional powerhouses in a quick, easy and inexpensive meal. You can use any greens you like and have available (spinach, broccoli, chard, beet greens, nettles, etc.). I recommend using fresh greens whenever possible, but I will make this in the winter using frozen greens as well (just allow greens to thaw and squeeze out most of the water first).
Spring Greens Frittata
- 4 eggs (preferably from organically-fed, pasture-raised hens)
- 2 tablespoons milk
- 1/4 teaspoon salt
- 1 tablespoon butter or olive oil
- 1 onion, chopped
- 1-2 cloves of garlic, minced
- 1/2 pound greens (I used spinach and sorrel), leaves washed and roughly chopped or torn
- 1/2 cup ricotta cheese
- 1-2 tablespoons parmesan cheese, grated
- freshly ground pepper to taste
- freshly ground nutmeg to taste
- In a medium-sized bowl, beat eggs, add milk and salt and mix thoroughly.
- Melt butter or oil in a non-stick skillet (such as a cast iron pan) over medium heat. Add onions and turn heat down to low. Allow onions to caramelize, then add garlic and greens and sauté a few minutes more until greens have started to wilt and are bright green in color.
- Pour egg mixture over greens, add dollops of ricotta spaced evenly throughout pan, sprinkle with parmesan, pepper and nutmeg. Cover the pan with a lid and allow egg to set on a low heat.
- You can either cook the frittata entirely on the stove, or for a golden brown top, when the egg is almost cooked, place the skillet in an oven under the broiler for just about a minute. Make sure you have an overproof pan (including the handle) before placing it under the broiler.
- Cut pie-shaped wedges and serve with a green salad and a crusty baguette. Serves four.