Layered Frittata With Leeks, Swiss Chard and Tomatoes
Frittatas, or baked omelets, are a delicious staple of Italian cuisine. Unfortunately, many people avoid them because they believe eggs raise cholesterol. That just ain’t so. A huge study of 100,000 people proved that to be a myth, and the American Heart Association now says that eggs can be part of a healthful diet, as long as other sources of dietary cholesterol aren’t excessive. Aside from being an excellent source of protein, eggs also support brain health. In this delicious frittata, the eggs frame a whirlwind of flavorful ingredients with all the colors of the Italian flag: Swiss chard, cherry tomatoes, and Parmesan cheese.
Makes 6 servings
6 organic eggs, beaten
2 tablespoons organic plain Greek yogurt
2 teaspoons chopped fresh thyme
1/4 teaspoon freshly ground black pepper
1/8 teaspoon freshly grated nutmeg
2 tablespoons extra-virgin olive oil
2 cups thinly sliced leeks, white and green parts
4 cups stemmed and chopped Swiss chard, in bite-size pieces
1 cup cherry tomatoes, halved
3 tablespoons almond flour, homemade or store-bought
2 tablespoons freshly grated
organic Parmesan cheese
Position one oven rack about 6 inches below the broiler and another rack in the center of the oven. Preheat the oven to 375°F.
Put the eggs, yogurt, thyme, pepper, nutmeg, and 1/2 teaspoon of salt in a bowl and whisk until the eggs are frothy and only very small lumps of yogurt remain.
Heat the olive oil in an ovenproof skillet over medium heat. Add the leeks and a pinch of salt and sauté until just golden, about 6 minutes. Put the Swiss chard on top of the leeks and sprinkle a pinch of salt over the chard. Cover and let the chard steam just until it begins to wilt, about 2 minutes. Arrange the tomatoes on top of the chard.
Pour the egg mixture over the tomatoes and make sure it seeps through the greens; you may need to gently shift the greens a bit to help with this. Sprinkle the Parmesan cheese and almond flour over the top.
Bake on the center rack of the oven for 10 to 15 minutes, until the eggs are set. Turn the oven to broil and move the skillet to the top rack. Broil for 1 minute, until the cheese and almond flours are golden brown. Serve hot or at room temperature.
Variations: Make this frittata dairy-free by substituting 2 tablespoons of water for the yogurt and omitting the cheese. Feel free to substitute spinach or kale for the chard.
Prep Time: 10 minutes Cook Time: 25 minutes
Storage: Store in an airtight container in the refrigerator for up to 3 days.
PER SERVING: Calories: 170; Total Fat: 12.5 g (3 g saturated, 5 g monounsaturated); Carbohydrates: 8 g; Protein: 10 g; Fiber: 2 g; Sodium: 238 mg