Jane Valentine, Christie Clinic Dietitian, stops by the Morning Show for this week’s Food Facts is cooking up some greens frittata.
This frittata is packed with hearty greens and leeks with a touch of salty bacon or pancetta and Asiago cheese for flavoring. We tested the recipe both with egg substitute and whole eggs. It works great either way, but has fewer calories and less saturated fat when you use egg substitute. You save about 1/3 of the calories using the egg substitute Nutrition profile Ingredients 6 servings.
2 tablespoons extra-virgin olive oil
3 ounces pancetta or 3 strips bacon, cut into ½-inch pieces
2 cups sliced leeks, white and light green part only (see Tip)
2½ cups sturdy greens, such as kale, radicchio or mustard greens, any tough stems removed, thinly sliced
1 16-ounce container liquid egg substitute, such as Egg Beaters, or 8 large eggs, beaten
1 cup shredded Asiago or Parmesan cheese
½ teaspoon freshly ground pepper
Position rack in upper third of oven; preheat broiler.
Heat oil in a large broiler-safe nonstick skillet or cast-iron skillet over medium-high heat. Add pancetta (or bacon) and cook, stirring frequently, until crisp, 2 to 3 minutes. Reduce heat to medium. Add leeks and continue cooking, stirring frequently, until the leeks have softened, 4 to 5 minutes more. Add greens and cook, stirring, until they are just beginning to wilt, about 1 minute.
Meanwhile, whisk eggs, cheese and pepper in a bowl. When the greens are just starting to wilt, pour the egg mixture over the ingredients in the pan. Using a spatula, carefully scrape the eggs from the edges to the middle of the pan as they cook, allowing uncooked egg to flow under, about 3 minutes. When the eggs are nearly set, place the skillet under the broiler until the top is cooked and the eggs are slightly browned, about 2 minutes. Let stand 5 minutes.
To release the frittata from the pan, run a rubber spatula around the edge, then underneath, until you can slide or lift it out onto a cutting board or serving plate. Cut into wedges and serve.
Tip: To clean leeks, trim and discard green tops and white roots. Split leeks lengthwise and place in plenty of water. Swish the leeks in the water to release any sand or soil. Drain. Repeat until no grit remains.
You save about 1/3 of the calories using the egg substitute
Per serving: 227 calories; 15 g fat(6 g sat); 1 g fiber; 7 g carbohydrates; 15 g protein;
71 mcg folate; 27 mg cholesterol; 3 g sugars; 0 g added sugars; 1,828 IU vitamin A; 12 mg vitamin C; 188 mg calcium; 2 mg iron; 585 mg sodium; 202 mg potassium