Mediterranean Farro Frittata
This frittata keeps your palate guessing with plenty of flavour and textural contrasts. Farro is an ancient grain with Mediterranean roots and a wonderful chewy texture. However, you could also use spelt or wheat berries. Traditionally made from sheeps’ milk and goats’ milk, halloumi is a firm and salty cheese originally hailing from Cyprus. If unavailable, feta can be substituted.
1/2 cup (125 mL) farro
1 Tbsp (15 mL) grapeseed oil
1 medium red bell pepper, thinly sliced
2 shallots, thinly sliced
4 cups (1 L) baby spinach
8 large free-range eggs
1/3 cup (80 mL) milk or unflavoured rice milk
1/3 cup (80 mL) sliced marinated artichoke hearts
1/4 cup (60 mL) chopped kalamata olives
4 oz (125 g) halloumi or feta cheese, chopped
4 to 6 anchovies, rinsed and chopped (optional)
2 Tbsp (30 mL) chopped oregano
1 tsp (5 mL) sweet smoked paprika
Bring 2 cups (500 mL) water to boil in medium-sized saucepan. Add farro and simmer until tender but not mushy, about 25 minutes. Drain any excess water.
Preheat oven to 400 F (200 C). Heat oil in 10 in (25 cm) ovenproof skillet over medium heat. Add red pepper and shallots; heat until pepper has softened. Stir in spinach and heat just until slightly wilted.
Meanwhile, whisk together eggs and milk. Stir in farro, artichoke hearts, olives, cheese, anchovies if using, oregano, and smoked paprika. Carefully pour egg mixture into skillet and 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. Slice into wedges and serve.
Serves 4.
Each serving contains: 301 calories; 17 g protein; 18 g total fat (7 g sat. fat, 0 g trans fat); 18 g total carbohydrates (5 g sugars, 3 g fibre); 466 mg sodium
source: "30-Minute Meals", alive #384, October 2014
Mediterranean Farro Frittata
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).
