Mushroom Leek Frittata
With even heat conduction, cast iron is ideal for cooking this cousin to the omelette. The key to good frittata is to use a high-quality cheese.
2 tsp (10 mL) extra-virgin olive oil
3 cups (750 mL) cremini mushrooms, sliced
2 cups (500 mL) shiitake or oyster mushrooms, sliced
2 leeks, white and light green parts, thinly sliced
7 large free-range eggs
3/4 cup (180 mL) fontina, Swiss, Gruyère, or similar cheese, grated
1/3 cup (80 mL) low-fat milk
2 Tbsp (30 mL) fresh thyme
Salt and pepper, to taste
Heat oil in 10 to 12 in (25 to 30 cm) cast iron skillet over medium heat. Cook mushrooms and leeks until softened, about 6 minutes. In bowl, lightly beat eggs and combine with cheese, milk, thyme, and salt and pepper to taste.
Preheat broiler.
Pour egg mixture into skillet with mushrooms and leeks; cook for 8 to 10 minutes, or until sides are firm but top is still slightly runny.
Place skillet in oven and broil about 5 in (13 cm) from heat until golden and set, 1 to 2 minutes. Run thin knife along edges of skillet to loosen frittata, slide onto plate, slice, and serve with salsa if desired.
Serves 4.
Each serving contains:
279 calories; 21 g protein; 16 g total fat (7 g sat. fat, 0 g trans fat); 13 g carbohydrates; 2 g fibre; 219 mg sodium
Happy for hemp
Packing more protein then pumpkin, flax, and sunflower seeds, hemp seeds are the perfect addition to any post-workout meal. Turn this brunch-worthy dish into a high performance dinner by swapping out the low-fat milk for unflavoured hemp milk and topping each slice with 1 Tbsp toasted hempseeds.
source: "Heavy Metal", from alive #349, November 2011
Mushroom Leek Frittata
Directions
Matthew Kadey, MSc, RD
Matthew Kadey 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).
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