Frittatas, also known as oven omelets, are a convenient, tasty meal, whether you need a quick breakfast or a weeknight dinner. However, if you're a health-conscious person, you might be concerned about the fat and cholesterol in the eggs. That doesn't mean you have to skip frittatas. With a little knowledge and a few basic tools, you can make an oven omelet that tastes as good as it is good for you.
Step 1
Preheat your oven to 400 degrees Fahrenheit and place the rack in the middle position. While the oven preheats, spray your skillet with nonstick spray, place it over medium heat, and add the onions. Cook the onions, stirring frequently, until they are translucent but not browned. Add the spinach, a good source of iron, and cook the mixture until the spinach has wilted and reduced in volume by about half. Turn off the heat and set the skillet aside.
Step 2
Separate four of your eggs. Strain the eggs through your fingers into a small bowl; or, if you don't like touching raw eggs, use an egg strainer. Discard the yolks. Eggs are a good source of protein and minerals. To keep the fat content down, make egg-based dishes using half whole eggs and half egg whites.
Step 3
Crack the other four eggs into the bowl containing the whites and beat them with a fork. To ensure even texture, beat the eggs vigorously. When you're done, you should be able to visually distinguish between the egg whites and the egg yolks.
Step 4
Place the skillet back on the burner and turn it to "Medium-Low" heat. Pour in the beaten eggs and swirl the skillet to evenly distribute the eggs. Cook the egg, spinach and oven mixture for one to two minutes, or until the edges begin to firm. "Cooks Illustrated Magazine" recommends starting the eggs on the stove top because this helps the final product cook through before it gets tough.
Step 5
Slide the skillet into your preheated oven and cook the dish until the frittata is firm and slightly browned -- about 15 to 20 minutes. When the frittata is done, remove the skillet from the oven, using mitts to protect your hands. Gently slide the skillet onto a cutting board using a heat-proof spatula. Slice the frittata into four pieces and serve it while it is hot.
Tips and Warnings
- Eggs are easier to separate if you work with them while they are still cold from the refrigerator.
- Cook the eggs thoroughly to avoid the possibility of food-borne illness, particularly if you are serving young children, the elderly, expectant mothers or anyone with immune-system problems.
Things You'll Need
- Oven
- Nonstick spray
- Oven-safe nonstick skillet
- Stove top
- 2 cups loosely-packed baby spinach
- 1/2 small onion, diced
- Heatproof rubber spatula
- 8 large eggs
- Egg separator, optional
- Medium bowl
- Small bowl
- Fork
- Oven mitts
- Cutting board
- Knife
References
- "The Doctors Book of Food Remedies;" Selene Yeager; 2004
- "The Food You Crave"; Ellie Krieger; 2008
- "Cooks Illustrated Magazine"; Bacon, Cheddar and Potato Frittata; May 2005
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