Recipe: Potato, spinach, bell pepper frittata
I have more than one recipe for frittatas. I love to cook them. They’re good for breakfast, brunch, lunch or evening meals. Leftovers are even good as snacks. You can make them large, to feed a bunch of people, or small enough for two. They’re easy to prepare, and easy to serve. And, if you choose your ingredients carefully, they are also PD-friendly.
But best of all, a frittata recipe is very versatile. It welcomes both freshly-cooked and leftover foods. Have some mushrooms left over from last night’s dinner? Or broccoli? Or rice or quinoa? Onions? Ham or bacon? Your frittata will welcome it, and thank you.
If you chop the ingredients finely, the frittata is easy to chew. It can also be gluten-free, dairy-free (leave out any cheese), or vegetarian (leave out any meat). It can’t be vegan, because of the eggs. But it’s very flexible. I’ve added a bit of turmeric, for it’s PD-friendly properties; and the pepper boosts turmeric absorption.
In this recipe, I’ve added bell peppers for their vitamin C, onion for quercetin, turmeric and black pepper (see above), and spinach for magnesium, iron, and fiber. Eggs have very fine protein, important for maintaining muscle mass. Altogether, a PD-friendly meal.
So – got any leftover veggies lurking in the fridge? A frittata is calling them!
Potato, spinach, bell pepper frittata
4 Ounces Potatoes, waxy, unpeeled, sliced thinly or diced 1/4″, cooked; or leftover potatoes
1 Tablespoon Olive Oil, more if needed
1/2 Cup Green, Red, Yellow, or Orange Bell Pepper, chopped; or leftover cooked bell peppers
1/2 Cup Onion, chopped; or leftover cooked onion
1 Clove Garlic, minced
1/2 Teaspoon Turmeric
1 Cup Spinach, baby, chopped; or leftover cooked spinach, or Swiss chard
4 Large Eggs, beaten
1/4 Teaspoon Salt
1/4 Teaspoon Pepper
1 Tablespoon Parsley, dill, cilantro or other herb, minced
2 Tablespoons Parmesan Cheese, grated (optional)
1. Slice or dice potatoes. Steam about 8-10 minutes, till tender. Or use leftover cooked potatoes.
2. Heat oven broiler.
3. Heat oil in an ovenproof 12″ skillet over medium heat.
4. If fresh, cook bell pepper and onion until soft, about 5 minutes. Add garlic and turmeric, cook 30 seconds. Add spinach; if fresh, cook until wilted, about 1 minute. If using leftovers, stir together in skillet till heated through.
5. Stir in cooked potatoes; heat through.
6. Stir parsley, salt, and pepper into beaten eggs. Stir egg mixture into vegetables in skillet. Reduce heat to medium-low; cook until mostly set, about 4-6 minutes. Sprinkle grated Parmesan over surface, if using.
7. Place under broiler until set and lightly browned, about 1-2 minutes. Serve hot or at room temperature. Leftovers will keep 1-2 days refrigerated.
Per Serving: 309 Calories; 19g Fat (53.7% calories from fat); 17g Protein; 19g Carbohydrate; 3g Dietary Fiber; 428mg Cholesterol; 518mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 2 1/2 Fat.