Ingredients with Measurements:
- 1 cup soy pulp
- 1 cup chopped broccoli
- 6 eggs
- 1/4 cup milk
- 1/4 cup grated Parmesan cheese
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil
Special equipment needed:
- 10-inch non-stick skillet
- Mixing bowl
- Whisk
Step-by-step instructions:
1. Preheat the oven to 350°F.
2. In a mixing bowl, whisk together the eggs, milk, Parmesan cheese, salt, and black pepper.
3. Heat the olive oil in a 10-inch non-stick skillet over medium heat.
4. Add the soy pulp and broccoli to the skillet and sauté for 5 minutes.
5. Pour the egg mixture over the soy pulp and broccoli and stir to combine.
6. Cook the frittata for 5 minutes on the stove, or until the edges start to set.
7. Transfer the skillet to the preheated oven and bake for 10-15 minutes, or until the frittata is set and golden brown.
8. Remove the skillet from the oven and let the frittata cool for 5 minutes.
9. Use a spatula to loosen the edges of the frittata from the skillet.
10. Slide the frittata onto a serving plate and slice into wedges.
- Time:
Preparation time: 10 minutes
- Cooking time: 20-25 minutes
Temperature:
- Oven temperature: 350°F
Serving size:
- 4 servings
Nutritional information:
- Calories: 210
- Total fat: 12g
- Saturated fat: 3.5g
- Cholesterol: 240mg
- Sodium: 390mg
- Total carbohydrates: 7g
- Dietary fiber: 2g
- Sugars: 2g
- Protein: 18g
Substitutions for ingredients:
- Soy pulp can be substituted with tofu or tempeh.
- Broccoli can be substituted with any other vegetable of your choice.
Variations:
- Add diced onions, bell peppers, or mushrooms for extra flavor.
- Use different types of cheese, such as cheddar or feta.
- Add herbs like basil or parsley for added freshness.
Tips and tricks:
- Make sure to sauté the soy pulp and broccoli before adding the egg mixture to ensure they are cooked through.
- Use a non-stick skillet to prevent the frittata from sticking.
- Let the frittata cool for a few minutes before slicing to prevent it from falling apart.
Storage instructions:
- Store any leftover frittata in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the frittata in the microwave or oven until heated through.
Presentation ideas:
- Serve the frittata on a bed of greens for a colorful presentation.
- Garnish with fresh herbs or sliced cherry tomatoes.
Pairings:
- Serve with a side salad or roasted vegetables for a complete meal.
Suggested side dishes:
- Roasted sweet potatoes
- Grilled asparagus
- Steamed green beans
Troubleshooting advice:
- If the frittata is not cooked through after baking, return it to the oven 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 are an Italian dish that originated in the 16th century.
Flavor profiles:
- The frittata has a savory and slightly nutty flavor from the soy pulp, with a hint of sweetness from the broccoli.
Serving suggestions:
- Serve the frittata for breakfast, lunch, or dinner.
Related Categories
Cooking Method: N/A
Course Type: N/A
Dietary: N/A
Ingredient: N/A
Meal type: N/A
Occassion: N/A
Region: N/A