Ingredients with Measurements:
- 1 cup cooked lima beans
- 2 cups fresh spinach, chopped
- 6 large eggs
- 1/4 cup milk
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Special equipment needed:
- 10-inch oven-safe skillet
- Whisk
Step-by-step instructions:
1. Preheat the oven to 375°F.
2. In a large bowl, whisk together the eggs, milk, Parmesan cheese, salt, and black pepper.
3. Heat the olive oil in the skillet over medium heat.
4. Add the lima beans and spinach to the skillet and cook until the spinach is wilted, about 3-4 minutes.
5. Pour the egg mixture into the skillet and stir to combine with the lima beans and spinach.
6. Cook for 2-3 minutes or until the edges start to set.
7. Transfer the skillet to the preheated oven and bake for 12-15 minutes or until the frittata is set and golden brown on top.
8. Remove from the oven and let cool for a few minutes before slicing and serving.
- Time:
Preparation time: 10 minutes
- Cooking time: 20-25 minutes
Temperature:
- Oven temperature: 375°F
Serving size:
- 4 servings
Nutritional information:
- Calories: 240
- Total fat: 16g
- Saturated fat: 4g
- Cholesterol: 280mg
- Sodium: 500mg
- Total carbohydrates: 10g
- Dietary fiber: 3g
- Sugars: 2g
- Protein: 16g
Substitutions for ingredients:
- Lima beans can be substituted with any other type of cooked beans.
- Spinach can be substituted with any other leafy greens such as kale or Swiss chard.
- Parmesan cheese can be substituted with any other type of grated cheese.
Variations:
- Add diced tomatoes, onions, or bell peppers for extra flavor.
- Use different herbs such as basil or thyme to add more depth to the dish.
Tips and tricks:
- Use a non-stick skillet to prevent the frittata from sticking.
- Make sure to cook the spinach and lima beans before adding the egg mixture to prevent the frittata from becoming watery.
- Use a whisk to ensure the egg mixture is well combined.
Storage instructions:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat in the microwave or oven until warmed through.
Presentation ideas:
- Serve with a side salad or roasted vegetables for a complete meal.
Garnishes:
- Top with chopped fresh herbs such as parsley or chives.
Pairings:
- Serve with a glass of white wine or sparkling water.
Suggested side dishes:
- Roasted sweet potatoes
- Grilled asparagus
- Quinoa salad
Troubleshooting advice:
- If the frittata is not setting in the oven, increase the temperature by 25°F and bake for an additional 5-10 minutes.
Food safety advice:
- Make sure to cook the frittata to an internal temperature of 160°F to ensure it is safe to eat.
Food history:
- Frittatas originated in Italy and were traditionally made with leftover vegetables and eggs.
Flavor profiles:
- The lima beans add a creamy texture while the spinach adds a fresh and earthy flavor to the dish.
Serving suggestions:
- Serve for breakfast, lunch, or dinner.
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