I cook frittata every week. Well, almost every week and sometimes even twice! That’s how much we love it. We are a egg loving family and have taken the punchline "Sunday ho ya Monday... Roj khao aande" (be it Sunday or Monday... Got to have Eggs everyday) quite literally.
I have always wondered why the dishes that I make most frequently, never make it to the blog. May be because I never have a fixed recipe for them; depends on what I have on hands. Same is true for frittata as well. The sky is the limit to what you can add to this extremely versatile breakfast favorite. On my bad days its just eggs, onions and cheese and on better days its a veggie galore. From Garam Masala to Italian Seasoning, from fresh herbs to dried ones, from Taco Seasoning to Grill Rub (McCormick Grill Mates Montreal Chicken) you can experiment all the way. The frittata is very accommodating that way.
Though it can be easily made on the stove top, I always prefer to bake my frittata in the oven. Its a lot less hassle and does not require the constant vigil. While it bakes in the oven low and slow, it gives you the time to brew your morning cuppa, or play with your little ones, or to catch up on the current affairs or that book that you were so yearning to read, or you can head right away to the couch and fall asleep again. The last one being the personal favorite.
Since I mostly serve frittata as the first meal of the day, I try to make it as healthy and balanced as possible, with the right balance of slow absorbing carbohydrates, protein and fiber. Potatoes, usually a key ingredient in a frittata, have a bad rap when it comes to diabetic diet, and rightly so. They are pure starch and gets converted to sugar pretty quickly, raising your blood sugar. Sweet potatoes, though a starchy vegetable is however a different story. Sweet potatoes is a low-glycemic index (GI) food. The glycemic index measures how quickly certain foods release carbohydrates into the body. High-GI foods cause blood sugar levels to spike, while low-GI foods release glucose slowly into the bloodstream, maintaining a steady blood sugar level. The fact that they're also an excellent source of dietary fiber, potassium and iron is an added bonus. Its a wiser choice to swap regular potatoes for sweet potatoes in your recipes.
Here's how I generally do my frittata on lazy Saturday morning.
|Recipe Snapshot: Sweet Potato and Spinach Frittata|
What I used:
Eggs - 6 egg whites and 2 whole eggs or 1 cup of egg substitute.
Skim Milk - ¼ cup
Sweet Potatoes - 1 medium sized, grated or cut into very thin slices
Baby Spinach or any greens of choice - 1 cup
Onion - 1 medium sized, slices
Mushroom - ½ cup, sliced
Bell peppers (green or any assorted colors) - ½ cup, sliced
Grated Cheese (cheddar or Monterey Jack) - a handful
What I did:
1. Preheat the oven at 375F. Line a 8" or an 9" baking pan with aluminium foil and spray with cooking spray. This is for easy clean up. To avoid the extra step of lining with foil, you can use a nonstick baking pan.
2. Layer the grated sweet potato evenly. You can also use thinly sliced sweet potato. But make sure its an even layer for uniform cooking.
3. Next add the spinach. I often add baby arugula, baby kale or even spring mix.
4. Add the sliced onions, mush room and bell peppers. You can also add some green chilies.
5. In a separate bowl, whisk the egg whites, whole egg, milk, salt and pepper till smooth and frothy.
6. Pour over the vegetable layers. Shake and tap the pan a little so that the liquid is uniformly spread.
7. Sprinkle the cheese evenly.
8. Bake in the oven for 25-30 minutes till the center is set and the cheese is melted.
9. Cut into wedges and serve with ketchup (for the kid) or hot sauce (for us).
Tip: You can enjoy this luxurious frittata on a weekday too. Just make an extra batch on a weekend. Slice it up and freeze in individual zip-lock. microwave it for 2 mins and your breakfast is ready!
Sweet potatoes are a good food choice for diabetics as they are high in fiber and have a low glycemic index. Foods with a low glycemic index have less of an immediate impact on blood glucose levels, and therefore can help diabetics control their blood sugar. They are also packed with important vitamins like A, C and B6 and have good antioxidant properties too. They're also an excellent source of dietary fiber, potassium and iron. The proteins from the egg whites further ensures there are no blood sugar spikes. Spinach, mushroom and bell peppers are all low calorie and low carb options with valuable nutrients that makes it a great meal option, not only for breakfasts but dinner too.