Southwest Frittata
This recipe from Eric Miller, Flik Independent School Dining regional executive chef and director of dining services at Oldfields School in Glencoe, Md., uses fresh ingredients instead of canned to lower the sodium content. Other healthy tweaks include replacing white potatoes with sweet potatoes and using egg whites instead of whole eggs to lower total fat, saturated fat and cholesterol content.
Ingredients
2 small sweet potatoes, thinly sliced
1 shallot, minced
1 ear of corn, oven roasted and cut from cob
1 jalapeno, fire roasted and diced
1 can (2¼ ounces) sliced ripe olives, drained
1 red pepper, fire roasted and diced
3 green onions, sliced
2 tbsp. cilantro or parsley, chopped
8 oz. egg whites or egg substitute
2 tsp. water
Pepper to taste
3 oz. queso fresco cheese
Steps
1. Preheat broiler. Place sweet potatoes in shallow 1 1/2 to 2-quart microwave-safe dish. Cover with plastic wrap, venting one corner. Microwave on high for 5 mins.
2. Coat 10-inch nonstick skillet with vegetable cooking spray. Add sweet potatoes and cook over medium heat, turning occasionally, until golden, about 5 mins.
3. Meanwhile, in medium bowl, mix shallot, corn, jalapeno, olives, red pepper, green onions, cilantro or parsley, egg whites, and water. Season with pepper. Pour mixture over sweet potatoes.
4. Cover and cook over medium heat until eggs are almost set, about 10 mins. Remove cover. Sprinkle with queso fresco cheese. If not oven-proof, wrap skillet handle in double thickness of aluminum foil. Place skillet 4 to 5 inches from heat source. Watching closely, broil 1 to 3 mins. to finish cooking eggs and melt cheese.
5. Cut into wedges to serve.