This is a wonderful egg dish perfect for any meal. You can prepare it in the Italian style with tomato and fresh basil or in the Southwestern style with green chiles and fresh cilantro. You can also switch out feta and parmigiano-reggiano cheeses, depending on your preference. The one pictured is the green chile version. Frittatas can be very healthy when made with fresh, organic ingredients.
Many people worry about the yolks in eggs and the cholesterol they contain, but remember dietary does not translate directly to blood cholesterol levels. In fact, the quickest way to increase LDL cholesterol (the “bad” cholesterol) is by consuming refined grains (flour-based foods) and sugars. Also, as I have explained in previous blogs, dietary fats provide good energy and support hormonal balance. For those of you concerned about the cholesterol, read my previous blog on the subject. Enjoy!
4-6 Free range eggs
3 Tbsp organic butter
1/3 cup chopped onion
1 medium, organic tomato, diced
½ cup fresh basil, cut into very thin strips (or 1/2 cup roasted, chopped green chiles and 1/4 cup fresh, chopped cilantro)
½ cup feta cheese or freshly grated parmigiano-reggiano cheese
Sea salt and pepper to taste
- Preheat broiler on low
- Put two Tbsp butter and chopped onion in a small (10-12 inch) nonstick or seasoned iron skillet, turn on heat to medium, and cook the onion, stirring from time to time, until it becomes colored a deep gold. Empty the contents of the pan into a medium-size bowl.
- Lightly beat the eggs in a separate bowl, then put them in the bowl with the onion. Add the salt and pepper and turn over the contents of the bowl with a fork and spoon to amalgamate them.
- Add the cheese and the basil/green chiles-cilantro and mix thoroughly once more.
- Put 1 Tbsp butter in the small skillet and turn to medium heat. Do not let the butter become colored, but as soon as it begins to foam, pour the egg mixture into the pan. Turn the heat down to very low.
- When the eggs just begin to thicken, drop the tomatoes evenly into the mixture.
- When the eggs have set and thickened, and they are creamy only in the center of the pan, run the skillet briefly under the broiler. Take it out the moment the surface of the frittata has set, but not browned.
*Ahead-of-Time Note: You can prepare the frittata batter hours in advance, but not overnight. Cover the bowl with plastic wrap, and if cooking it much later, refrigerate.