A Healthy, Hearty Start
One of the best things you can do for your body is give it a substantial breakfast like an Italian-style flat omelet, or frittata. Frittatas are a great way to use leftovers, and they can be made ahead of time and easily packed for travel. As an added bonus, any of this versatile egg dish that’s left from breakfast can be made into a tasty sandwich.
The CIA’s frittata uses nutrient-rich sweet potatoes, but you can make the dish your own by adding just about any ingredient you like.
Chef’s note: Both the leaves and the stems of Swiss chard are edible. When preparing the chard for this recipe, remove the stems from the leaves. Slice the stems into 1/4-inch pieces and blanch separately from the leaves. The leaves may be cut into spoon-size pieces.
Learn how to make a frittata by watching our online video >
Makes 6 Servings
- 1 red pepper, roasted and thinly sliced
- 1 yellow pepper, roasted and thinly sliced
- 2 pounds (about 3) sweet potatoes or similar
- 5 whole eggs
- 5 egg whites
- Salt and black pepper, to taste
- 2 tablespoons olive oil
- 1 large Spanish onion, sliced with the grain
- 1 bunch (about 6 ounces) Swiss chard, blanched
- 1 tablespoon chopped parsley
- Preheat oven to 350 degrees F.
- Char the peppers on an open fire or under the broiler. Steam them for 5 minutes in a bag or covered bowl, and peel. Seed them, then cut into 1/4-inch strips.
- Bake potatoes in the oven until they are tender, 20 to 30 minutes. Allow them to cool at room temperature. When the potatoes have cooled, peel them and cut into 1/4-inch slices.
- Beat eggs and egg whites and season with salt and black pepper.
- Heat half the oil in a large, 10-inch sauté pan. Add the onions and sauté until brown. Season onions with salt and pepper and allow them to cool.
- Return sauté pan to stove on medium heat, and add the remaining olive oil. Add a layer of potatoes, followed by 1/3 of the onions, peppers, Swiss chard, and parsley. Pour a third of the egg mixture over the vegetables. Repeat until all of the ingredients are in the pan. You may need to push the layers of the frittata down gently so that all of the ingredients are covered by the egg mixture.
- Place the pan in a 350-degree oven for 20 to 25 minutes or until the eggs are all set and the top is golden brown.
- Slide onto a warm serving platter and let cool for 5 minutes. Slice and serve.
Per serving: 281 CALORIES, 12 g PROTEIN, 39 g CARBOHYDRATES, 7 g FIBER, 9 g TOTAL FAT (2 g saturated fat), 316 mg SODIUM, 179 mg CHOLESTEROL