½ cup wild rice (see note), rinsed
⅛ tsp salt
5 large egg
2 large egg whites
2 Tbsp chopped fresh parsley
½ tsp salt, divided
½ tsp freshly ground pepper, divided
¼ tsp ground nutmeg
2 tsp extra virgin olive oil
1 cup chopped red onion
1 Tbsp minced fresh rosemary or 1 teaspoon dried
1 lb mixed mushrooms (cremini, white button, shiitake), sliced
½ cup finely shredded parmesan cheese
4 thin slices prosciutto (about 2 ounce), chopped
1. To prepare wild rice: Combine water, rice and salt in a small heavy saucepan; bring to a boil. Cover, reduce heat to maintain a simmer and cook until the rice is tender with a slight bite, 40 to 50 minutes. Drain; you’ll have about 1 1/2 cups cooked rice.
2. To prepare frittata: About 30 minutes after you start cooking the rice, beat eggs and egg whites in a large bowl with parsley, 1/4 teaspoon salt, 1/4 teaspoon pepper and nutmeg.
3. Position rack in upper third of oven; preheat broiler.
4. Heat oil in a 10-inch ovenproof skillet, preferably cast-iron, over medium heat. Add onion and the remaining 1/4 teaspoon each salt and pepper; cook, stirring, until softened, about 3 minutes. Stir in rosemary, then add mushrooms and cook, stirring frequently, until they release their liquid and the pan is dry, 6 to 8 minutes. Reduce heat to medium-low; stir in the rice.
5. Pour the reserved egg mixture evenly over the rice and vegetables. Partially cover and cook until set around the edges, about 5 minutes. Sprinkle with Parmesan and prosciutto. Place the pan under broiler and broil until the eggs are set and the top is nicely browned, about 2 minutes. Let stand for 5 minutes before serving.
Ingredient note: Regular wild rice takes 40 to 50 minutes to cook. To save time, look for quick-cooking varieties, which can be on the table in less than 30 minutes, or instant wild rice, which is done in 10 minutes or less.
To Make Ahead: Prepare the rice (Step 1), cool and store airtight in the refrigerator for up to 3 days.
Provided by: EatingWell
Per Single Serving / Serves 6 Total
- Calories 210
- Calories from fat 81
- Total Fat 9gm 14%
- Sodium 681mg 28%
- Total Carbohydrates 18gm 6%
- Fiber 2gm 8%
- Protein 17gm
- Cholesterol 190mg 63%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.