Frittata Primavera springs to life with toast to Parmesan

By Linda Gassenheimer

Frittata Primavera, a one-pan dish, is light, quick supper, perfect for a busy weekday meal. It fits the bill for a spring dinner.

Frittata Primavera or “spring style,” is an Italian omelet filled with fresh vegetables. The secret is to cook it slowly for 10 minutes so that it becomes thick, more like a quiche than an omelet.

For the best results, use fresh basil and good quality Parmesan. I buy a large chunk of Parmesan cheese marked Parmigiano-Reggiano. I use very little at a time and the flavor is so good that it’s worth the extra cost.

I either ask the store to grate it for me if they have a grating machine or I grate it in the food processor and freeze it. To use right from the freezer, you only need to scoop out whatever quantity you need and return the rest to the freezer.

This meal contains 525 calories per serving with 35 percent of calories from fat.

Helpful hints:

• Use fresh thyme, dill or parsley if basil is unavailable.

• To save time slice the vegetables in a food processor.

• An egg substitute can be used instead of the whole eggs and egg whites.

• Use a skillet with an oven-proof handle.

Countdown

• Preheat broiler.

• Start potatoes.

• While potatoes cook, prepare vegetables.

• While Frittata cooks, prepare bread.

Complete recipe

Wine suggestion: Tradition says no wine goes with egg dishes. Tradition is silly.

A nice, crisp, rich sauvignon blanc would complement this very nicely.

FRITTATA PRIMAVERA WITH PARMESAN TOAST

1‚Ñ2 pound Red Bliss potatoes (1 1‚Ñ2 cups cubed)

1 tablespoon olive oil

1‚Ñ2 medium onion, sliced (1 cup)

2 ounces Portobello mushrooms, sliced (1 cup)

1‚Ñ2 medium green bell pepper, sliced ( 3‚Ñ4 cup)

3 medium garlic cloves, crushed (divide use)

2 large whole eggs

4 large egg whites

1‚Ñ4 cup skim milk

1‚Ñ2 cup fresh basil

4 slices whole grain bread

Vegetable oil spray

1 ounce grated Parmesan cheese (divided use, 1‚Ñ2 cup)

Salt and freshly ground black pepper

Preheat broiler. Wash potatoes, do not peel, and cut into small cubes, about 1‚Ñ4 inch. Heat oil in a medium-size nonstick skillet over medium-high heat. Add potatoes in one layer and saut 5 minutes. Add a little salt and pepper. While potatoes cook, prepare onions, mushrooms, green pepper and 2 crushed garlic cloves. Add to skillet and continue to saut 5 minutes.

Whisk eggs, egg whites and skim milk together. Tear basil into small pieces and add to egg mixture with a little salt and pepper. Pour into skillet and gently toss vegetables to make sure egg mixture spreads throughout the pan. Turn heat to low and cook 10 minutes. Frittata will be mostly cooked through.

While frittata cooks, place bread on a foil-lined baking tray. Spray bread with vegetable oil spray. Spread remaining crushed garlic clove over bread. Take 2 tablespoons Parmesan cheese and sprinkle on top of bread. Set aside. Sprinkle remaining Parmesan cheese on top of frittata. Place under broiler for 2 minutes. Remove and place bread under broiler for 1 minute or until cheese starts to melt.

To serve, loosen frittata around edges, cut in half and slip each half onto individual plates. Place 2 slices of bread on each plate. Makes 2 servings.

Per serving: 525 calories (35 percent from fat), 20.3 g fat (5.7 g saturated, 9.7 g monounsaturated), 225 mg cholesterol, 31.3 g protein, 55.1 g carbohydrates, 8.3 g fiber, 531 mg sodium.

Shopping list

Here are the ingredients you’ll need for tonight’s Dinner in Minutes.

To buy: 1‚Ñ2 pound Red Bliss potatoes, 1 small bunch fresh basil, 1 medium green bell pepper, 1‚Ñ4 pound portobello mushrooms, and 1 small loaf whole grain bread.

Staples: Parmesan cheese, onion, garlic, eggs, skim milk, olive oil, vegetable oil spray, salt and black peppercorns.

• Linda Gassenheimer is the author of 14 cookbooks including her newest, “Mix ’n’ Match Meals in Minutes for People with Diabetes” and “The Portion Plan.” Visit Linda at www.DinnerInMinutes.com or email her LindaDinnerInMinutes.com.