Frittatas are ideal for leftovers, but slipping a slice between two pieces of whole grain bread makes it portable and a great way to break out of the turkey and cheese sandwich rut. Frittatas are highly customizable based on preferred tastes or what you have in your crisper that needs to be used up. For example, you could use cooked shredded sweet potato or red bell pepper instead of broccoli.
Heavy metal
High sides, even heat distribution, and being ovenproof make a cast iron skillet an ideal tool for whipping up a stellar frittata.
Broccoli Mushroom Frittata Sandwiches
Ingredients
- 6 large free-range eggs
- 2 large free-range egg whites
- 1/3 cup (80 mL) milk
- 1 cup (250 mL) grated cheddar cheese
- 1 Tbsp (15 mL) fresh thyme or 1 tsp (5 mL) dried thyme
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) ground black pepper
- 1 Tbsp (15 mL) grapeseed, extra-virgin olive, or camelina oil
- 3 cups (750 mL) chopped broccoli florets
- 1/2 cup (125 mL) thinly sliced broccoli stalks, tough outer skin peeled off
- 2 cups (500 mL) sliced crimini mushrooms
- 1/2 cup (125 mL) sour cream
- 1/2 cup (125 mL) roasted red pepper
- 1/3 cup (80 mL) oil-packed sun-dried tomatoes, drained
- Juice of 1/2 lemon
- 16 slices whole grain or gluten-free bread, toasted
Nutrition
Per serving:
- calories343
- protein21g
- fat15g
- saturated fat6g
- trans fat0g
- carbohydrates34g
- sugars5g
- fibre6g
- sodium505mg
Directions
01
Preheat oven to 400 F (200 C). In large bowl, whisk together eggs and milk. Stir in cheese, thyme, salt, and black pepper.
02
Heat oil in 10 in (26 cm) ovenproof skillet over medium heat. Add broccoli florets, broccoli stalks, and mushrooms; cook for 5 minutes. Carefully pour in egg mixture. Cook for 3 minutes, without stirring.
03
Transfer skillet to oven and bake for 12 minutes, or until knife inserted into centre leaves a clean cut and liquid does not fill the cut. Use thin spatula to loosen frittata from skillet and let cool on wire rack. Slice into 8 wedges and chill in airtight container until ready to use.
04
Place sour cream, roasted red pepper, sun-dried tomato, and lemon juice in blender container and blend until smooth.
05
To assemble sandwich, apply sour cream spread to 2 slices of toasted bread. Top 1 slice with frittata wedge and top with second slice of bread, spread side down. Slice in half.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
