Sunday, February 7, 2010

Everything-but-the-Kitchen-Sink 'Frittata'

This recipe gets its name because the veggies and other fillings listed below are merely guidelines - you can use any vegetables, beans etc. that you have on hand to stuff this 'frittata'! It makes a perfect meal for one, so you pull this recipe out of your mental file cabinet and just use whatever fillings you have on hand, any night you find yourself eating solo.

I recommend doing all the prep work - chopping etc. - for this recipe ahead of time, as it comes together very quickly.

The original recipe called for 4 egg whites and 1 whole egg to make the frittata. To approximate that, you'll want 7 ounces lite silken tofu mixed with 1 tablespoon cornstarch, the equivalent of one egg made with Ener-G egg replacer, and a dash of turmeric for color. Combine that "egg" mixture in a food processor with 2 tablespoons plain soy milk (such as Silk), 1/8 tsp. salt, and just a dash of black pepper; process until smooth.

Meanwhile, cut 1/2 cup (1-inch) pieces of asparagus. Place the asparagus in a microwave-safe bowl, cover, and microwave for 20 seconds. Set aside.

Heat an 8-inch ovenproof skillet coated with cooking spray over medium-high heat. Add 1/4 cup (rinsed and drained) canned black beans and 1 tablespoon chopped red onion; saute for 30 seconds.

Add your 'egg' mixture, spreading to the edges of the pan. Reduce the heat to medium and cook for 1 minute.

Top the 'frittata' with the asparagus slices and 2 teaspoons chopped basil; cook an additional minute. Sprinkle the top with 2 tablespoons shredded vegan mozzarella (such as Galaxy Foods).

Remove from heat and wrap the handle of the skillet with aluminum foil. Transfer to an oven set on "broil", and broil for 4 minutes - the mixture should be set by the end.

Cut 2 grape tomatoes into quarters (cherry tomatoes would work, as well). Sprinkle the tomatoes over the top of the 'frittata' just before eating. As I mentioned, this makes dinner for 1 - the entire 'frittata' is just 280 calories.

asparagus $6.05
lite silken tofu $2.69
canned black beans $1.99
red onion $1.77
grape tomatoes $2.99

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The Vegan Pantry

  • Vegan yogurt - Whole Soy
  • Vegan milk - Silk
  • Vegan Feta - Sunergia
  • Vegan Cheese - Galaxy Foods
  • Vegan Eggs - Ener-G
  • Vegan Butter - Earth Balance