We are on a mission to reduce our family's food waste. If you caught our Avo Hummus post, you'll know that we Compstons do not like to toss food unless it is truly inedible. In addition to using up food that is on the fritz, we're also strive to use up those small bit and piece items that normally get forgotten about. You know what I'm referring to? That half an onion leftover from last night's taco bar or the diced peppers in a tupperware somewhere in the back of the fridge. Or, if you're like me, the tiny bag of frozen spinach with all of 5 little leaves clinging together 🤦♀️ (why!?) Regardless, these "bits and pieces" can be salvaged and thrown together for some pretty incredible dishes, like today's Fridge Forager Frittata.
Frittatas are really the perfect dish because you can toss in whatever ingredients you've got on hand or need to use up STAT. From fresh to frozen fruits (yes!) and veggies, beans, peas, potatoes, cubed bread or pasta, the possibilities are literally endless. These hearty dishes are nourishing, satisfying, and completely modifiable.
To get started, chop your veggies, proteins, and any other add-ins:
Next, it's onto the eggs. Add your eggs to a large mixing bowl.
Add salt, pepper, and milk...
And whisk until frothy. Add scallions and mix until combined.
Next, it's on to the skillet. Start by sweating your garlic and onions.
Next, add your sausage.
Once golden, remove sausage to make room for your bell peppers.
As peppers begin to soften slightly, add sausage mixture back in...
and toss in any remaining mix-ins. Pro Tip: It's a good idea to par cook ALL veggies prior to adding your egg mixture to help release some water, even if you like some crispness to them (like we do). If you skip this step, you could end up with a soggier mixture that doesn't properly set.
Finally, it's time to add your eggs!
Gently stir to help the egg mixture reach the bottom of the skillet and to create an even "top" to your frittata.
Now, let it sit! Watch your frittata for the next few minutes.
Once the edges begin to set, it's time to pop this baby into the oven! Sprinkle with a light layer of cheese and off it goes!
Your frittata is done when it is fully set (no excessive jiggling) and the edges are golden. You will also notice the edges begin to pull away from the skillet.
Now, it's time to eat!
Nutrition Notes: Of course the star of any frittata are the eggs. Eggs are nutritent-dense, powerhouse proteins which contain an egg-cellent (sorry, had to) host of essential vitamins and minerals important for growth, development and repair. Additionally, eggs contain carotenoids known as lutein and zeaxanthin which may help reduce or slow the incidence of age-related macular degeneration.
¼ cup milk of choice
¼ teaspoon salt
⅛ teaspoon black pepper
1 tablespoon butter or oil of choice
¼ cup yellow onion, diced
1 garlic clove, minced
1 red pepper, diced
⅛ cup scallions, sliced
½ cup frozen spinach or kale
1 cup sliced cremini or white mushrooms
2 pre-cooked chicken sausages, sliced
¼ cup shredded dry cheese like toscano or asiago
Pre-heat oven to 400 degrees.
In a large bowl, whisk together eggs, milk, salt, and pepper until frothy. Set aside.
Slice your onion, garlic, bell pepper, scallion, and sausages. Heat your cast iron skillet over medium low heat and add 1 tablespoon butter or oil. Add onions and garlic and sauté for 2-3 minutes, careful not to burn garlic. Add sausages and cook another 3-4 minutes or until sausages begin to turn golden. Remove sausage mixture and set aside. Add bell peppers to the now empty skillet and sauté for 1 minute (the point is to soften the peppers slightly, but not allow them to get mushy). Add mushrooms, spinach, and sausage mixture and stir until well combined. Pour egg mixture evenly over veggies. Let sit and cook for 3-4 minutes. You will slowly begin to see the frittata "setting", starting around the edges. At this point, place your skillet into the oven for 10 minutes to continue cooking. Frittata is done when the frittata is set, fluffy, and edges are slightly golden. You can test doneness by putting a knife in the center of the frittata. If eggs run, your frittata is not done. Let sit for 5 minutes prior to slicing.
Enjoy immediately with toast or sweet potato fries and a nice salad.
Nutrition Facts (makes 6 wedges)
Calories - 188 Fat - 12g Carbohydrate - 5g Protein - 14g Fiber - 1g
I made this recipe recently, but substituted the onions for ground sausage and added in broccoli. The results were amazing. This will definitely be a new part of my weekly meal prep!
Stephen & Elise Compston, RD, LDs
Ooh, those are great additions! So glad you enjoyed!