Tuesday, August 11, 2009

Wild Rice, Asparagus, and 'Goat Cheese' 'Frittata'

In the past when I've made 'frittatas', they haven't held together quite as well as I wanted. Well, an idea popped into my head tonight, and I'm happy to announce it worked perfectly.

The original recipe called for 5 eggs and 4 egg whites - quite a lot. To replicate that, normally I would have mixed together 16-ounces of silken tofu with 1/4 cup water, and 2 tablespoons cornstarch in a blender. But this time I also made the equivalent of one egg using Ener-G egg replacer, hoping this would help things firm up and gel more, and boy was I right.

Blend all that together, then pour into a bowl. Whisk in an additional 2 tablespoons water, 1/4 tsp. salt, and 1/4 tsp. black pepper. (You could also add just a dash of turmeric for color if you like, although I did not). Set aside.

Heat an oven-proof skillet over medium-high heat and coat with cooking spray. Add 1 cup (1-inch thick) slices of asparagus and 1 minced garlic clove; saute 2 minutes. Add 1 cup thinly sliced green onion and saute an additional minute.

Add 1/2 cup halved grape tomatoes (I actually used small cherry tomatoes instead), 1/2 cup cooked wild rice (which is just shy of 1/4 cup uncooked rice), 1/4 cup thinly sliced basil and 1 teaspoon grated lemon rind. Cook for 1 minute, then reduce the heat to medium and smooth the mixture down into an even layer in the pan.

Sprinkle with 1/4 cup crumbled vegan feta in place of the goat cheese (such as Sunergia).

Pour your 'egg' mixture over the vegetables and cook for 4 minutes, then wrap the handle of the skillet in aluminum foil and transfer to an oven. Broil for 4 minutes.

My fake frittata did come out set and golden brown just as the original recipe said the real eggs would. I was thrilled.

Slice into 4 wedges, each of which is 180 calories.

Note: wild rice can be hard to find sold by itself - I bought a blend which was a mixture of brown rice, wild rice, Wehani rice and Black Japonica rice - sounds wild enough for me!

silken tofu $2.39
asparagus $3.09
green onions $0.99
cherry tomatoes $3.99
wild rice $3.39
lemon $0.50
vegan feta $3.69

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The Vegan Pantry

  • Vegan yogurt - Whole Soy http://www.wholesoyco.com/
  • Vegan milk - Silk http://www.silksoymilk.com/
  • Vegan Feta - Sunergia http://www.sunergiasoyfoods.com/
  • Vegan Cheese - Galaxy Foods http://www.galaxyfoods.com/
  • Vegan Eggs - Ener-G http://www.ener-g.com/
  • Vegan Butter - Earth Balance http://www.earthbalance.net/product.html