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Recipe: Robert Lustig's Veggie Brown Rice Frittata

Friday, January 17, 2014

Serving Size:  1 cup

Active Time:  15 minutes

Total Time: 30 minutes

A frittata is an Italian egg dish. Think of it as a quiche without the crust, or an omelet without the hassle. This Fat Chance version adds a bit of cooked whole grain. This increases the fiber content and makes it a whole meal.

Like quiches or omelets, frittatas can be endlessly varied, using whatever ingredients you have at hand. This is also good cold, in a lunch box, or cut into squares for hors d’oeuvres.

Ingredients

1 to 2 tablespoons olive oil, plus more for greasing the baking dish

10 eggs

6 cups packed fresh spinach, chopped

3 cups cooked brown rice

Salt and ground black pepper to taste

¼ cup grated Parmesan

2 tablespoons fresh dill, or 2 teaspoons dried dill

4 Roma tomatoes (This variety is best because they’re not too watery.)

6 ounces crumbled goat cheese or feta cheese

Step 1: Place a rack in the middle of the oven, and preheat the oven to 400°.

Step 2: Oil a 9-inch round or 9-inch square baking dish with olive oil, or use cooking spray.

Step 3: Beat the eggs. Mix the eggs with spinach and brown rice in a large bowl. Add the salt, pepper, Parmesan cheese, and dill. Pour the egg mixture into the prepared baking dish.

Step 4: Toss the chopped tomatoes with the 1 tablespoon of olive oil and layer them on top of the egg mixture in the dish. Sprinkle the goat cheese or feta on top.

Step 5: Transfer the baking dish to the middle rack of the oven. Cook the eggs until they have puffed up and the top is brown, about 25 minutes. Remove the frittata from the oven, cut as desired, and serve.

VARIATIONS:

• This whole recipe can be done as a scramble. After mixing ingredients in Step 3, pour into a 10-inch skillet and scramble everything, about 8 minutes. Sauté tomatoes in a separate skillet over high heat until slightly browned, about 3 minutes. Sprinkle tomatoes over eggs. Top all with feta or goat cheese. Cover pan, and let sit for 5 minutes. Serve right out of the pan.

• Change the vegetable: Shredded zucchini, sautéed diced bell peppers, cooked broccoli or cauliflower, cubed and sautéed eggplant, unpeeled, all work well here.

• Add a peeled chopped yellow onion or a couple of cloves of garlic, peeled and minced and sautéed.

• Change up the cheese: 6 ounces mozzarella, Swiss, cheddar, or Jack all work well here.

• Vary the herbs: Substitute basil, parsley, or cilantro for the dill.

• Use 2 ½ cups soft tofu instead of eggs.

GOES WELL WITH:

• Tossed salad

• Whole-grain bread

• Sliced fruit

• Brown rice

• Applesauce (p. 131)

Per serving: Calories 400, Calories from Fat 190, Total Fat 21g (32% DV), Saturated Fat 10g (50% DV), Trans Fat 0g, Cholesterol 300mg (100% DV), Sodium 400mg (17% DV), Carbohydrates 31g (10% DV), Dietary Fiber 5g (20% DV), Sugars 4g, Added Sugars: 0g, Protein 23g, Vitamin A 210%, Vitamin C 25%, Calcium 30%, Iron 20%.

 

Hudson Street Press, a member of Penguin Group (USA) LLC, a Penguin Random House Company., from The Fat Chance Cookbook by Dr. Robert Lustig. Copyright © 2013 by Dr. Robert Lustig

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