Sunday, August 18, 2013

First Mate's Favorite Fritatta Sandwich

Another slippery sandwich.

A stovetop frittata is just as easy to make as a baked one--you don't have to turn on the oven and heat up the kitchen to accomplish this tasty gastronomic feat.  Use any type of veggie you like for filling:  I vary mine on a regular basis so Bruce (Captain and currently Head Writer in our creative wacko place) doesn't tire of the taste and texture.  The cats love the smell, but haven't yet explored the taste; Syri has played a short round of soccer with a garbanzo bean!

First Mate's Favorite Fritatta Sandwich

3 eggs, well beaten  (or use 4 egg whites)
1/4 cup carmelized sweet onion* (optional)
1/2 cup cooked mixed vegetables
1/8 cup of rinsed black beans and/or garbanzo beans
several slices of Pepperjack or cheddar cheese (to taste)
sliced ripe tomato
2 leaves (at least) Boston or Romaine lettuce, washed and patted dry
Pinch dry parsley
Pinch dry basil (or thyme or rosemary, if you prefer)

Dijon mustard
Greek unflavored yoghurt or olive oil mayonnaise
2 Miami onion buns (or just onion buns:  whole wheat buns also work well)
Olive oil

With fingers, coat 8" non-stick pan with a tiny amount of olive oil (mainly for flavor).  Begin heating pan, add eggs.  Immediately drop in veggies and beans, scattering them across the surface of the eggs.  Sprinkle with herbs. Cover, reduce heat to simmer (you want a nice thin crust on the bottom of the eggs with only a little browning).  Cook until set, about 5-7 minutes.  Eggs may puff a little, almost like a souffle.

Meantime, toast buns.  Add mustard to the bottom inside, put yoghurt (healthier) or mayonnaise on the inside top.  When the eggs are completely dry, divide them into three or four portions with a non-scratching spatula depending on the size of the buns.  Put one portion on the bottom of a bun, add cheese to taste, and layer the next portion of egg on top of the first so it softens the cheese.  Tomato and lettuce come next.  Close with top of bun, and enjoy.  Relatively fast, and hearty.

* If you prefer, add the caramelized onions
atop the mustard instead of with the rest of the vegetables in the eggs. Works well either way.

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