- 1 medium sized yam, chopped
- 1 teaspoon each sage and thyme
- 1-2 cloves garlic, minced
- green onions, small bunch chopped
- 1 yellow pepper, chopped
- 1 bunch mustard greens or
- several stalks broccoli
- 1 can white kidney beans, well rinsed
- 4 eggs
- 1T plain nonfat yogurt
- scant 1/8 c milk
- 4 oz grated Gruyere or crumbled feta cheese
- 1/4 c Parmesan cheese
Preheat oven to 350. Slice yam into rounds, pare away skin then chop into bite sized pieces. Saute chopped yam in 2 T olive oil over medium heat for 3 minutes, adding minced garlic and 1 teaspoon sage and thyme, stirring well to coat yams. Add 2-3 tablespoons water, then cover with lid and reduce heat to medium-low to simmer until yam is soft, checking and stirring every couple minutes. While yam steams, cut away tough outer edges of broccoli, then slice inner stalks into bite sized pieces, also flowerettes. When yam is almost but not yet soft enough, add chopped broccoli stems to steam covered for 3 minutes, then add yellow peppers and broccoli flowerettes to steam covered for 2-3 minutes until peppers and broccoli are bright and just slightly soft. (Or add chopped mustard greens and 1-2 T water, cover and steam for 3-4 minutes until greens are bright green and slightly soft.) Do not overcook veggies. Remove from heat, keep lid off pan.
While greens are steaming, place large deep dish pie pan or 9×9 baking dish into preheating oven for a few minutes to heat pan. Also start preparing egg mixture: crack eggs into bowl, add yogurt, milk, pepper and 1/4 t salt. Whisk well with fork. Remove baking dish from oven, thoroughly wipe a little olive oil over bottom and sides of pan (being careful not to burn yourself), then transfer half of yam/yellow pepper/onions/greens mixture into hot baking dish, half of beans, half of cheese, then repeat layers. Pour well-mixed egg mixture over top of veggies, tilting pan to spread egg mixture evenly under veggies too. Last sprinkle half of cheeses generously over top. Bake uncovered for about 25-30 minutes, then do toothpick test for doneness, (depending upon the oven and weather, cover with foil for another 5-10 min or so) baking until edges and top have browned slightly and toothpick comes out clean. I find there may be a little extra water at the edges of the baking dish after cooking, which I just tip slightly to run off into the sink so the frittata isn’t soggy when served.
Using 4 eggs, 1 can beans, and 4 oz grated cheese plus Parmesan, this makes 4 dinner size servings each with about 19-20 grams protein.
Another combination for a ‘south of the border’ frittata: red potato, yellow or red onion, garlic, red pepper, black beans, tomato and Swiss cheese. Or try mixed red and yellow roasted beats, orange pepper, onion, garlic, the beet greens, walnuts and 4 oz Havarti cheese.