Slowly cooking the onion is a simple technique to coax out more of its naturally sweet flavour, making it a perfect counterpoint to the earthy mushrooms in this frittata.
1 Tbsp (15 mL) unsalted butter
1 large yellow onion, thinly sliced
1 lb (450 g) cremini mushrooms, sliced
2 garlic cloves, chopped
8 large free-range eggs
1/3 cup (80 mL) milk or unflavoured rice milk
1 Tbsp (15 mL) fresh thyme or 1 tsp (5 mL) dried thyme
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
Melt butter in 10 in (25 cm) ovenproof skillet over medium heat. Add onion and cook until translucent, about 5 minutes. Reduce heat to low, sprinkle onion with salt, cover pan, and cook for 30 minutes, stirring occasionally, or until onions are golden.
Preheat oven to 400 F (200 C). Return heat to medium, place mushrooms and garlic in pan, and heat until mushrooms have softened. In large bowl, whisk together eggs, milk, thyme, salt, and pepper. Carefully pour egg mixture into skillet without displacing pan’s contents. Cook for 3 minutes, without stirring. Transfer skillet to oven and bake for 10 to 12 minutes, or until knife inserted into centre leaves a clean cut into eggs and liquid does not fill cut.
Use heatproof spatula to loosen frittata from skillet and slice into wedges to serve.
Serves 4.
Each serving contains: 230 calories; 17 g protein; 14 g total fat (5 g sat. fat, 0 g trans fat); 11 g total carbohydrates (5 g sugars, 1 g fibre); 296 mg sodium
source: "30-Minute Meals", alive #384, October 2014
Braising these hearty beans not only changes their texture but leaves them creamy and satisfying. Using a savoury broth with saffron for braising provides the traditional Spanish flavour, similar to a paella. This dish is served as a shared side, but it could also be served with rice and vegetables as a delicious stand-alone dinner or as a satisfying nourish bowl. Swap your spirits Try substituting vermouth for white wine in this recipe, if you have some on hand. It’s a great alternative to wine and will last much longer in your cupboard. An added perk? You can save that nice wine for sipping.
With Spain’s expansive coastlines and multiple islands, seafood is a staple of the cuisine. This quick and easy prawn dish will add a pop of protein and a wonderful smokiness to your tapas-style lineup. Sustainable seafood When choosing prawns (or any seafood), opt for sustainable varieties that recognize and even reward sustainable fishing practices. As an important protein in many cultures, seafood, caught sustainably, helps contribute to healthy oceans < and > healthy communities.
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.