Vegetable Frittata

I wasn’t going to post a recipe today (I have started a review of Michael Symon’s Lola Bistro) (as well as the consequences of eating there)(not as bad as you’d expect) but the simultaneous return to work and two nights of insomnia are kicking my chubby little behind.  I do have several lovely new recipes to share with you, and this is one of them.

A lot of my readers, including Only Brother, are doing a Whole30 this month to kick-start their New Year and both Chowstalker and The Foodee (of which I am active members) are showcasing Whole30 recipes, so many of the recipes I’m posting this month will be Whole30 compliant – i.e., no dairy, no sugar of any sort, no alcohol, no legumes, no grains, etc.  This is one of them, and it’s a dandy one – Beloved, who is most definitely not doing Whole30 this month (I saw that homemade ketchup on your plate last night! :P) scarfed it down.  It was absolutely delicious served with some sausage and fruit.

For transparency sake, yes I am doing it as well, although I have no delusions about my ability to stick with it for 30 whole days (remembering my miserable failure 3 or 4 days in last time I attempted it).  However, I hope it will be easier this time around with some support; if you’re at all interested, Only Brother and I are posting our daily menus over on the blog’s Facebook page.  If you’re doing a Whole30 this month and would like to join us, please feel free – the more the merrier!

Note:  I used what vegetables I had on hand, including some baby brussels sprouts that were in danger of turning yellow and wilting.  You can use whatever veggies you have in the fridge you need to get rid of – although the sprouts gave it a wonderful flavor and texture.  And, as always, if you would like to use butter, cream and cheese in the dish go right ahead, but you won’t miss them if you make it with the duck fat, coconut milk and leave out the cheese.  (Use coconut oil if you’re not fortunate enough to have ruined roasting a duck and don’t have half a jar of this glorious fat in your refrigerator.)

Vegetable Frittata

Vegetable Frittata

serves 6

1 cup baby brussels sprouts, shredded
1 small yellow squash, thinly sliced
1 cup yellow and red bell pepper, thinly sliced
1/2 medium onion, diced
2 tablespoons duck fat
8 large eggs
3/4 cup coconut milk
1/4 cup water
1 1/2 teaspoons kosher or sea salt
several grinds black pepper
2 teaspoons dried basil

Preheat oven to 350 F.

Heat the duck fat in a heavy, 12″ oven-proof skillet over medium heat. Sweat the onion until it begins to soften, about 5 minutes; add the brussels sprouts and bell peppers and continue cooking, stirring occasionally, until the sprouts wilt slightly, about another 5 to 7 minutes.

While the vegetables are cooking, whisk together the eggs, coconut milk, water, salt, pepper and basil in a large bowl until well-blended.

Using a wooden spoon, spread the vegetables evenly in the skillet; pour the egg mixture over, making sure it is evenly covered. Lay the squash slices over the top. Reduce the heat to low, cover and cook for 5 minutes to set the bottom of the frittata.

Remove the cover from the skillet and place in the oven. Bake for 25 to 30 minutes, or until a knife inserted in the center comes out clean. Allow the frittata to rest for 5 minutes; slice into wedges and serve.

Nutrition (per serving): 211 calories, 17g total fat, 252.3mg cholesterol, 573.8mg sodium, 300.8mg potassium, 5.9g carbohydrates, 1.3g fiber, 2g sugar, 9.8g protein.

Printable version (requires Adobe Reader)

Posted in participation of Kelly the Kitchen Kop’s Real Food Wednesday

8 thoughts on “Vegetable Frittata”

  1. I make a big frittata every weekend for us to enjoy the rest of the week. Beats cooking at 5am let me tell you! Good luck with the Whole30 thing. I’ll be pulling for you (i.e. supporting but not participating because no cheese? I don’t think so. Not to mention the alcohol.)

  2. This frittata really was delicious.

    And I will support your Whole 30 efforts, but anyone who says I can’t put wholesome Jan-homemade ketchup on my burger isn’t understanding a reasonable sustainable lifestyle diet – to say nothing about how damn good the ketchup is!

    I am doing an Adapted Whole 30. I really am glad to minimize sweeteners and alcohol. For me it will also include minimizing even those starchy vegetables that our diet does normally allow like winter squashes and sweet potatoes. It also means I want to get back to more regular exercise. For the most part, we do a pretty balanced diet 365 days a year. Admittedly, we all have different dietary needs so why can’t a 30 day resolution be modified too?

    Having said all that, just remember this dear – I’M WATCHING YOU! 😉

  3. I came to admire duck fat in France, where you can buy jars of it in the grocery store. It is indeed the most delicious fat to cook with there is. I wonder whether there is any US source on line perhaps?

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