FRITTATA****Asian Vegetable and Rice (or Quinoa) Frittata

By

06/02/15-VVG for both. I made it with quinoa, which gave it a nice crunch. It's more like 4 servings though.

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  • 3
  • 5 mins

Ingredients

  • 1/2 tablespoon olive oil
  • 2 green oinions, thinly sliced
  • 1 clove garlic, minced
  • generous pinch of hot pepper flakes or dried chilies
  • 1 teaspoon grated ginger
  • 1/4 cup diced red pepper
  • 1/4 cup julienned carrots
  • 1/2 cup broccoli, finely chopped
  • 1/2 cup cooked rice or quinoa
  • 4 eggs
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
  • 1/2 tablespoon sesame seeds

Preparation

Step 1

Preheat oven to broil.

Add oil, onions, garlic, ginger, carrots, broccoli and peppers to an appropriately sized, oven-safe frying pan. (Small paella pan)

Cook over medium-high heat for 4 – 5 minutes or until veggies are almost fork tender.

Add eggs, soy sauce, sesame oil and a pinch of salt and pepper to a small bowl and beat with a fork.

Add rice or quinoa to the vegetable mixture. Cook for 1 minute or until rice (quinoa) is warm.

Pour the eggs over the vegetable mixture. sprinkle sesame seeds over the top. Cook over medium-low heat until eggs are almost set, approximately 4 – 5 minutes.

Place frying pan 4 – 6 inches beneath the broiler. Broil for 2 –4 minutes or until the eggs are cooked through and beginning to brown.

Cut into wedges and serve immediately.

NUTRITION (With Quinoa):

Calories 208.7
Total Fat 11.9 g
Saturated Fat 2.7 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.7 g
Cholesterol 286.7 mg
Sodium 288.4 mg
Potassium 131.4 mg
Total Carbohydrate 15.1 g
Dietary Fiber 2.4 g
Sugars 0.8 g
Protein 11.6 g

NUTRITION (With brown basmati rice):

Calories 188.7
Total Fat 11.7 g
Saturated Fat 2.7 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.7 g
Cholesterol 286.7 mg
Sodium 288.4 mg
Potassium 131.4 mg
Total Carbohydrate 11.6 g
Dietary Fiber 1.4 g
Sugars 0.8 g
Protein 10.3 g

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