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How to make an artichoke heart frittata

Artichoke Heart Frittata
Artichoke Heart Frittata
Andrew Scrivani for The New York Times

Artichokes have been used as a digestive aid since ancient Egyptian times. Today, we know they contain nutrients that deliver a myriad of health benefits. While artichokes contain few calories and fat, they remain a rich source of dietary fiber, which most Americans lack from their diets.

Also, its bitter principles enable the plant to relieve the pain and discomfort associated with several digestive issues. As a fantastic antioxidant, protecting from free radicals, Artichokes are chalk full of vitamin- C, silymarin, caffeic acid, ferulic acid, lutein and zeaxanthin.

While most of us are familiar with spinach-artichoke dip, the nutrient dense plant can be used in a variety of tasty and healthy dishes. This easy-to-make, Italian frittata packs a powerhouse of nourishment into a delicious and simple food frenzy that will have your taste buds screaming for more.

What you’ll need

  • 1 pound baby artichokes, trimmed, or one 12-ounce package frozen artichoke hearts

  • 8 eggs

  • 2 tablespoons low-fat milk

  • Salt and freshly ground pepper

  • 2 tablespoons extra virgin olive oil

  • 2 garlic cloves, minced

  • 3 tablespoons minced Italian parsley,dill and fennel

  • 1 tablespoon freshly grated Parmesan

How to make

1. If using fresh artichokes, steam until tender or boil gently in a pot of generously salted water, 10 to 15 minutes. Drain, refresh with cold water and quarter the artichokes. If frozen, thaw as directed, then drain off any liquid in the bowl.

2. Beat the eggs in a medium bowl. Whisk in the milk, about ½ teaspoon salt and freshly ground pepper to taste.

3. Heat the oil over medium-high heat in a 10-inch, heavy nonstick skillet and add the artichokes. Cook, stirring often, until golden brown, about five to eight minutes. Add the garlic, and cook for another 30 seconds to a minute until fragrant. Stir in the herbs, and season with salt and pepper. Pour in the egg mixture. Swirl the pan to distribute the eggs and filling evenly over the surface. Shake the pan gently, tilting it slightly with one hand while lifting up the edges of the omelet with a spatula in your other hand, so that the eggs run underneath during the few minutes of cooking.

4. Turn the heat down to low, cover (use a pizza pan if you don’t have a lid that will fit your skillet) and cook 10 minutes, shaking the pan gently every once in a while. From time to time, remove the lid and loosen the bottom of the omelet with a wooden spatula, tilting the pan so that the bottom doesn’t burn. Instead it should turn a deep golden brown. Meanwhile, heat the broiler.

5. Finish the omelet under the broiler for one to two minutes, watching very carefully to make sure the top doesn’t burn. (It should brown slightly, and it will puff under the broiler.) Remove from the heat and immediately sprinkle on the Parmesan. Serve hot, warm or room temperature.

6. Eat, enjoy and live healthy!

(Serves four to six.)

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