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Fool-Proof Frittata

Fool-Proof FrittataAn Italian frittata can be described as a skillet-cooked crustless quiche, or an open-faced omelet.

Recipe Ingredients:

6 large eggs
1 (11-ounce) can mexicali corn, or 1 1/3 cups kernel corn
1 (15-ounce) can kidney beans, rinsed and drained
1/2 cup chopped sweet red and/or green pepper
1 to 2 teaspoons garlic powder
1 to 2 teaspoons hot pepper sauce
Cooking spray
Salsa or taco sauce (optional)

Cooking Directions:

  1. Drain corn, reserving liquid. If necessary, add water to make 1/3 cup of liquid.
  2. Evenly coat 10-inch omelet pan or skillet with ovenproof handle* with cooking spray. Add drained corn, beans and pepper. Cover and cook over medium heat until peppers are soft, about 5 to 7 minutes.
  3. In medium bowl, beat together eggs, reserved corn liquid, garlic powder and hot pepper sauce until blended. Pour over vegetables. Cover and cook over medium heat until eggs are almost set, about 8 to 10 minutes. Broil about 6 inches from heat until eggs are completely set and lightly browned, about 1 to 2 minutes.
  4. Cut frittata into wedges and serve from pan or either slide from pan or invert onto serving platter. Dollop with salsa, if desired.

Makes 5 servings.

*To make a handle ovenproof, wrap it completely with aluminum foil.

Microwave Oven Directions:

  1. Drain corn, reserving liquid. If necessary, add water to make 1/3 cup of liquid. Evenly coat 9-inch pie dish with cooking spray. Add drained corn and pepper. Cover with plastic wrap. Cook on full power until peppers are soft, about 5 minutes. Add beans.
  2. In medium bowl, beat together eggs, reserved corn liquid, garlic powder and hot pepper sauce until blended. Pour over vegetables. Cover. Cook on full power, rotating dish once or twice, about 5 minutes. Continue cooking on 50% power until sides are puffy and center is set, about 2 to 3 minutes. Let stand, covered, for 5 minutes. Cut and serve as above.

Note: Microwave cooking times are based on a full power output of 600 to 700 watts. For a lower wattage oven, allow more time; for a higher wattage oven, allow less time.

Nutritional Information Per Serving (1/4 of recipe without salsa): Calories 205, Fat 7 g, Cholesterol 225 mg, Sodium 437 mg, Carbohydrates 23 g, Protein 14 g, Potassium 376 mg and 10% or more of the RDI for vitamins A, B12 and C, riboflavin, iron, phosphorus and dietary fiber.

Recipe and photograph provided courtesy of the American Egg Board (AEB) and Egg Nutrition Center (ENC).