; New Year Foods 中國賀年食品: Pancetta & Greens Frittata, Easy Healthy Food Recipe

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Wednesday, March 14, 2012

Pancetta & Greens Frittata, Easy Healthy Food Recipe

Healthy Food Recipe-Pancetta-Greens Frittata


    2 tablespoons extra-virgin olive oil
    3 ounces pancetta or 3 strips bacon, cut into 1/2-inch pieces
    2 cups sliced leeks, white and light green part only (see Tip)
    2 1/2 cups sturdy greens, such as kale, radicchio or mustard

greens, any tough stems removed, thinly sliced
    1 16-ounce container liquid egg substitute, such as Egg Beaters, or

8 large eggs, beaten
    1 cup shredded Asiago or Parmesan cheese
    1/2 teaspoon freshly ground pepper


    Position rack in upper third of oven; preheat broiler.
    Heat oil in a large broiler-safe nonstick skillet or cast-iron

skillet over medium-high heat. Add pancetta (or bacon) and cook, stirring frequently, until crisp, 2 to 3 minutes. Reduce heat to medium. Add leeks and continue cooking, stirring frequently, until the leeks have softened, 4 to 5 minutes more. Add greens and cook, stirring, until they are just beginning to wilt, about 1 minute.
    Meanwhile, whisk eggs, cheese and pepper in a bowl. When the greens are just starting to wilt, pour the egg mixture over the ingredients in the pan/ Using a spatula, carefully scrape the eggs from the edges to the middle of the pan as they cook, allowing uncooked egg to flow under, about 3 minutes. When the eggs are nearly set, place the skillet under the broiler until the top is cooked and the eggs are slightly browned, about 2 minutes. Let stand 5 minutes. To release the frittata from the pan, run a rubber spatula around the edge, then underneath, until you can slide or lift it out onto a cutting board or serving plate. Cut into wedges and serve.

Tips & Notes

    Tip: To clean leeks, trim and discard green tops and white roots. Split leeks lengthwise and place in plenty of water. Swish the leeks in the water to release any sand or soil. Drain. Repeat until no grit remains.

Per serving: 238 calories; 15 g fat ( 6 g sat , 4 g mono ); 27 mg 
cholesterol; 9 g carbohydrates; 0 g added sugars; 15 g protein; 1 g fiber; 595 mg sodium; 294 mg potassium.
Nutrition Bonus: Vitamin A (109% daily value), Vitamin C (62% dv), Calcium (22% dv), Folate (18% dv)
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 2 lean meat, 1 fat
Key food is tasty and delicious recipe you must have right recipe and in hungry conditions and sit in beautiful and tiny kitchen designs. this is tasty food


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