Looking for a healthy but filling dish packed with essential vitamins and nutrients? Then this low-fat, protein-rich pak choi frittata with skim ricotta is a great option. And a tasty one too.
Frittatas are comparable to quiches, but without the crust and with eggs as the main ingredient, usually mixed with a cheese of choice and all cooked or baked in a deep pan. Some common additions include dark green leafy vegetables, usually spinach (in this case I am using pak choi, but callaloo can also be used), mushrooms, bell peppers, etc. The possibilities are endless.
I am lover of eggs, for both their taste and versatility as a key binding and leavening agent for a host of dishes.
- 2 cups chopped pak choi
- 5 eggs
- 1½ cup part-skim ricotta cheese
- 1 cup diced tomatoes
- ¾ cup diced green bell peppers
- ½ cup finely chopped onions
- 2 garlic cloves, finely chopped
- Scotch bonnet (habanero) pepper to taste, finely chopped
- Salt and pepper to taste
- Olive oil to sauté
- In a skillet, sauté tomato, bell pepper, onion, garlic, scotch bonnet, salt and pepper for 2 minutes to begin to release their flavours.
- Add chopped pak choi to skillet, sautéing for an additional 2 minutes (or until pak choi just begins to wilt.)
- Remove from heat and allow to cool.
- Whisk eggs, ricotta cheese together, adjusting salt as necessary.
- Combine sautéed pak choi with egg and cheese mixture and stir to combine.
- Spray a 9-inch baking dish with cooking spray and fill with mixture.
- Bake for 30 minutes, or until browned on top and set. Allow to cool for 15 minutes, cut in wedges and serve.
You can enjoy your frittata with a few slices of toast, or you can skip the extra carbs and dig straight into the protein goodness. A sprinkle of parmesan cheese gives it a salty kick with an extra nuttiness.
This is a lighter take as I opted to use ricotta cheese which is naturally low in fat but protein-dense. If you’re looking for something creamier and richer, you can substitute the ricotta for your favourite cheddar or mozzarella cheese.