Healthier Frittata with Pancetta and Broccoli Rabe

I have been munching on this every morning for the past 3 weeks. I usually do my workouts early in the mornings, so when I'm done, I am hungry. I do not want to eat a meal that is high in refined carbohydrates such as toast, cereal, or pastry because I find those items put me in a tired state. This to me is a perfect breakfast because it is not only really tasty, but also has lots of good veggies and protein from the eggs. Also the diced pancetta from Fresh and Easy is really good and a good price.

Traditionally, most frittata are made with lots of cream, butter, and cheese. Since I do not want my version to be heavy, especially since it is usually a post-workout meal, I substitute cream with milk, omit the cheese and butter, and use more egg white then yolk ratio. If you desire, you can use 5 whole eggs instead of separating out the egg whites from the yolk. Also the staple for most frittata tends to be potato, onion, and garlic. I love the onion and garlic, but use a more green vegetable option of Italian broccoli rabe. This lower calorie version is lighter in fat and carbohydrates, but still very flavorful and filling.

If you want a richer dish than the one I posted below, use whole egg instead of separating out the egg white from yolk. Also, grated Parmesan or mozzarella cheese does taste great in the frittata, I just choose to eliminate cheese to make a lower fat, higher fiber version

The summertime in the Bay Area is a great time to get some Italian Broccoli Raab at the Farmer's market. This variety of broccoli has long, thin leafy stalks and small little broccoli florets. This is a great source of vitamin A, C, and K. As with broccoli, this variety is also rich in potassium, calcium, and iron.

Ingredients:

• 1 Tbs. oil
• 1/2 onion, sliced
• 3 garlic cloves, chopped
• 1/4 bell pepper, coarsely chopped (~ 1/2 c.)
• 1 1/2 c. Italian broccoli (aka raab), coarsely chopped
• 2 oz. diced pancetta (~1/2 c.)
• 1 tomato, chopped (~1/2 c.)
• 4 egg whites + 3 whole eggs, lightly beaten
• 2 Tbs. milk
• 1 Tbs. fresh parsley, coarsely chopped
• 2 tsp. fresh oregano, coarsely chopped
• Salt and pepper to taste

Directions:

1. Pre-heat oven to 400F.
2. Over medium heat, add oil to ovenproof 10" skillet. Heat up oil.
3. Add onion, bell pepper, and broccoli rabe and saute until onions are tender. Add garlic and panchetta and saute additional 2 minutes. Add tomato and saute additional 2 minutes. (Note: I add tomatoes at the end so that the pancetta can be a little crisp.)
4. Whisk beaten eggs and milk together. Season with parsley, oregano, salt and pepper.
5. Poor egg into skillet and tilt skillet to get even layer distribution of egg. Reduce heat to medium-low and cook for 3-5 minutes undisturbed until bottom is set. Tilt pan to distribute egg.
6. Place skillet in oven and bake for 3-5 minutes or until top of egg is set. If you want a brown top, turn on the broiler and bake an additional 2 minutes.
7. Remove the skillet from the oven and let cool. Remember that the pan is very hot!
8. Cut yourself a slice and enjoy with some fresh fruit on the side.