Equipment
Ingredients
Produce
- 100 g scallions, thinly sliced
- 15 g fresh parsley, finely chopped
- 10 g fresh dill, finely chopped
Dairy and Eggs
- 4 whole eggs
- 200 ml liquid egg whites
- 60 ml skim milk
Pantry
- 10 ml olive oil
- 3 g fine sea salt
- 1 g black pepper, freshly cracked
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 136 kcal
- Protein
- 13 g
- Carbohydrates
- 4 g
- Fat
- 7 g
- Fiber
- 1 g
- Sugar
- 2 g
- Sodium
- 459 mg
- Saturated Fat
- 2 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 4 g
- Polyunsaturated Fat
- 1 g
- Cholesterol
- 186 mg
- Potassium
- 286 mg
- Calcium
- 79 mg
- Iron
- 1.7 mg
- Magnesium
- 22 mg
- Phosphorus
- 135 mg
- Zinc
- 0.9 mg
- Vitamin A
- 127 mcg
- Vitamin C
- 12 mg
- Vitamin D
- 1.2 mcg
- Vitamin E
- 1.1 mg
- Vitamin K
- 115 mcg
- Vitamin B6
- 0.1 mg
- Vitamin B12
- 0.6 mcg
- Thiamin
- 0.05 mg
- Riboflavin
- 0.51 mg
- Niacin
- 0.3 mg
- Folate
- 52 mcg
- Water
- 123 g
Sources: USDA FoodData Central
Method
Preheat your oven to 180°C/350°F. Ensure an oven rack is positioned in the center of the oven.
Using a chef knife and cutting board, thinly slice the scallions and finely chop the parsley and dill.
In a large mixing bowl, combine the whole eggs, liquid egg whites, skim milk, chopped herbs, salt, and black pepper. Whisk vigorously until the mixture is uniform and slightly frothy.
Place an oven-safe skillet over medium heat and add the olive oil. Once shimmering, add the sliced scallions and saute until they are softened and highly fragrant, about 3 minutes.
Pour the egg and herb mixture over the sauteed scallions in the skillet. Let it fry undisturbed until the very edges begin to pull away from the pan and turn opaque, about 2 minutes.
Carefully transfer the skillet to the preheated oven. Bake for 10 to 12 minutes, or until the center is just set and slightly puffed.
Remove the skillet from the oven using an oven mitt. Let the frittata rest in the pan for 5 minutes to finish setting before sliding it onto a cutting board.
Slice into wedges and serve warm or at room temperature.
Chef's Notes
- Using a blend of whole eggs and liquid egg whites provides the rich flavor and color of yolks while significantly cutting down on total fat and calories, keeping the frittata light.
- Do not skip the resting phase. The carryover cooking ensures the very center sets gently without turning the outer edges rubbery.
- For the freshest flavor, avoid chopping the herbs too far in advance, as volatile oils dissipate quickly once bruised or cut.
Storage
Refrigerator: 4 days — Store in an airtight container to prevent absorbing other fridge odors.
Freezer: 2 months — Freeze individual slices tightly wrapped in parchment and foil.
Reheating: Microwave on medium power for 60 to 90 seconds, or warm in a 150C/300F oven for 10 minutes.
Troubleshooting
Frittata is tough, rubbery, or dry
Cause: Overbaking in the oven or using a skillet that retains too much heat after removal
Fix: Cannot be fixed. Serve with a dollop of yogurt or a fresh tomato salad to add moisture back to the palate.
Prevention: Remove the frittata from the oven as soon as the center loses its liquid wobble, as it will continue to cook slightly while resting.
Eggs stick severely to the bottom of the skillet
Cause: Insufficient oil, or pouring the eggs into a pan that was not hot enough
Fix: Run a flexible spatula around the edges and gently shimmy underneath while the pan is still warm to release the bottom.
Prevention: Ensure the oil coats the entire bottom of the pan and is shimmering hot before pouring in the egg mixture.
Cultural Context
The frittata is a quintessential Mediterranean staple rooted in Italian peasant cooking. Originally conceptualized as a practical way to repurpose leftover vegetables, meats, and pasta, it has evolved into an incredibly versatile canvas that celebrates seasonal produce and fresh herbs with an elegant simplicity.
