Meatless Monday: Spring Greens Frittata

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
  1. In a medium-sized bowl, beat eggs, add  milk and salt and mix thoroughly.
  2. 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.
  3. 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.
  4. 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.
  5. Cut pie-shaped wedges and serve with a green salad and a crusty baguette. Serves four.

2 thoughts on “Meatless Monday: Spring Greens Frittata

  1. Thanks, once again, D, for providing healthy alternatives for a high protein meal (sans meat). On the fiber-lacking concern, we could always add a couple of teaspoons of flaxseed meal to boost the fiber content without it being noticed OR interfering with the delicious combination of tastes 🙂

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s