Wednesday, June 03, 2009

Recipe for Feta Cheese and Avocado Mini-Frittata for Two

Feta Cheese and Avocado Mini-Frittata for TwoCurrently I'm in serious countdown mode since Friday is my last day of school (ever!) and the always stressful end of the school year is being increased by the need to pack up 30 years of classroom stuff that's my personal property. I've had a table out in the hall by my classroom door for weeks and as I sort through things, I put what I don't want on the table and other teachers snap them up. Tomorrow night my gorgeous niece Alyson (who's a special ed teacher and only been teaching a few years) will come to get some of the more prized things I've been saving for her. Her mom, my generous sister Pam, is also coming with her SUV to help me move the things home that I'm keeping (plus the refrigerator that I saved a spot for in my new blogging office.)

So you probably can imagine why there's not a lot of serious cooking or recipe improvising going on in my life right now. Still, a woman has to eat, so here's a recipe for a frittata with avocado and feta that I made two different times and shared with the construction workers. Both times it got great reviews, and I've decided that feta and avocado are a brilliant combination with eggs. This may be the last thing I'll be posting for a few days, but I'll be back on the weekend, newly retired and ready to start cooking!

Saute green onions over low heat in a bit of olive oil. (I made this first in the 9 inch frying pan, shown above, but the second time I used a 10 inch pan and the frittata cooked a bit more evenly in the 10 inch pan.)

Beat four eggs with a little low-fat milk and some Spike seasoning and pepper, and pour the eggs over the green onion. (Not sure why I didn't take a picture of that, duh. Stress I guess!)

I used the method for how to cup and peel an avocado that I learned from Simply Recipes, where you cut the avocado in half, then cut it into cubes inside the skin. The South Beach Diet allows half an avocado in a day, which is one reason why this is a frittata for two!

When the eggs have started to barely look set around the edges (about 2-3 minutes) add the avocado pieces, making sure they are well distributed in the pan.

Cook a minute or so, then crumble the feta over the top of the avocado and cook 2-3 minutes more. Then cover pan and cook until the frittata is starting to brown on the bottom and barely set on top, about 10 minutes covered.


Feta Cheese and Avocado Mini-Frittata for Two
(Makes two servings, recipe created by Kalyn.)

Ingredients:
1 T olive oil
1 T + 1 T thinly sliced green onions
4 eggs
1 T low-fat milk
1/2 tsp. Spike Seasoning (optional but recommended)
fresh ground black pepper to taste
1 avocado, diced into pieces about 1/2 inch
3 T crumbled Feta cheese (or less)

Instructions:
Heat olive oil over low heat in a 9 or 10 inch heavy frying pan with a lid. (I used a non-stick pan.) Add green onions and saute for a few minutes, until onions are softened but not browned. While onions cook, beat together eggs, milk, Spike Seasoning, and black pepper. Pour eggs over onions and cook 2-3 minutes, until eggs are barely starting to look set around the edges.

While eggs are cooking, cut avocado in half and remove seed, then cut avocado in both directions to create cubes inside the skin. (See how to cup and peel an avocado for more complete instructions on how to cut an avocado using this method if you haven't done it.) When eggs look barely set on the edges, scoop avocado pieces out over the eggs, making sure they are spread across the entire surface.

Cook eggs for 1-2 minutes with avocado, then sprinkle feta cheese over (adding a bit more black pepper if desired.) Cover pan and cook 8-10 minutes or, or until bottom of frittata is starting to brown and eggs are barely set on top. Remove lid, and sprinkle with remaining green onions. Cut frittata in half and serve hot.


South Beach Suggestions:
Avocados are considered a "good fat" for the South Beach Diet, but are limited to 1/2 avocado per day. With the added fat from the Feta cheese, this may be a "once in a while treat" for South Beach dieters, but all these ingredients are low-glycemic food, approved for any phase of the diet.

More Recipe Ideas with Feta Cheese and Avocado:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
Salad with Tomato, Avocado, Feta, Shrimp, and Caper Vinaigrette from Kalyn's Kitchen
Cucumber and Avocado Salad with Lime, Mint, and Feta from Kalyn's Kitchen
Avocado, Feta, and Spinach Salad from Thyme for Cooking
Shrimp Tacos with Cabbage, Avocado, Feta, and Cilantro from CookThink
Cranberry, Feta, and Avocado Salad from Baking Bites
Rucola, Feta, and Avocado Salad from Coffee and Vanilla
Avocado Feta Salsa from Lobster and Fishsticks
(Want even more feta cheese and avocado recipes? I find these recipes from other blogs using Food Blog Search.)

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42 comments:

  1. Absolutely delicious! I love the saltiness of feta in eggs.

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  2. This sounds incredibly good. The salty feta with the creamy avocado - a match made in heaven.

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  3. Oh this looks so good! I am assuming it would work just as well with egg whites? I'm not a big egg person, but this looks like something I must try!

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  4. Congratulations on your retirement, I always enjoy your posts, though rarely leave a comment.

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  5. I tend to make a lot of frittatas (frittate?) during the summer months. Yours is a perfect example of light, tasty and nutritious meal! I'll have to try the avocado next time.

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  6. Looks lovely. I agree with Joanne. Feta + avocado = how can it go wrong? :)

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  7. Now that's a perfect breakfast!

    Wow, you have a lot going on. Won't it be strange to not go back to the classroom in the fall after so many years of teaching? I'm excited for you and hope you enjoy blogging full time. Should be so fun!

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  8. What a unique frittata! I always do enjoy your egg creations.

    Happy retirement! Your readers are happy you will have more time in the kitchen.

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  9. A wonderful and somewhat bittersweet occasion.I am sure you will be still very busy, and I look forward to reading a lot more after you get settled. As for the recipe...anything with feta and avocado is a hit with me!

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  10. The perfect size for us...but I bet Josh could eat it all by himself:) Congrats on your teaching accomplishments! Enjoy the last of it and then it's time for some serious R and R! You deserve it!

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  11. Love your site and all the recipes! Congrats on your retirement-I still have a few school years to go...

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  12. I'm glad people like the idea of feta and avocado with eggs. Egg whites would be fine for this I'm sure.

    Also thanks for all the retirement good wishes. I am slowly realizing it is a little bittersweet, but more sweet than bitter in the long run I'm sure. And yes, I'm looking forward to more time in the kitchen!

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  13. mmmm great brunch dish for the weekend. I just bookmarked your recipe.

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  14. I've combined feta and avocado in a green salad, often with some nectarine to balance the flavors, but I've never thought of doing it with eggs. Inspired! I'm going to try it this weekend.

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  15. I love anything avocado and paired with feta-mmmmm mmm mmm! I am literally drooling on my desk! Thanks for the recipe.

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  16. A woman has to eat! Yes. And that mini-frittata plate is beautiful. Huge congrats on the big R. A whole new phase begins. How exciting!

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  17. Hello Kalyn,

    I often top my eggs with avocados, but never thought about incorporating them into the batter. I'll be trying this for breakfast this morning!

    Laura

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  18. So, how does it feel to be officially retired? I bet your looking forward to putting your blogging office to good use!

    This looks delicious! The combination of avocado and feta sounds wonderful.

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  19. what a great combination! and it looks very pretty too!

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  20. I'm behind on my blog reading, so it's Friday all ready!

    Happy last day of school!

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  21. COngratulations for your retirement!!!, I hope you enjoy your new live and don't miss the job so much... I always enjoy read your blog. Warm Hugs...
    Sandra

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  22. Feta is basically my favorite food in the world (well, I say that about a lot of things really). Congrats on your retirement!! I hope some day I can follow in your footsteps. Your blogging studio looks beautiful :) :)

    Sues

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  23. That makes today your last day! Woo-hoo!

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  24. Kalyn,
    I am not going to be coy - I am so excited that you are done with the other the job so that you can post and post and post, etc. etc. Love your blog and am excitedly awaiting your new dishes! Congratulations!

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  25. Thanks to everyone for making my retirement so special. I've gotten so many encouraging comments on the blog, Twitter, and Facebook that it's making me even more excited to start the next chapter of my life.

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  26. I like the sound of using avocado in a frittata. Feta is of course always welcome to join in on the fun.

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  27. Although avocado is not a traditional Greek ingredient, it has been enjoyed of late and it's fitting in well.

    I might have this all by myself...double the recipe please!

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  28. Kalyn, I posted on FB yesterday that I was going to make this last night for dinner. Well, I did and the hub and I enjoyed it tremendously. Very tasty dish. A definite recipe to add to the repertoire. Thanks!

    Lu

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  29. Lu, thanks for the feedback! So glad you enjoyed it! It was a hit with the contractors too when I tried it out on them.

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  30. I just made this tonight. Delish!

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  31. Kevin, so glad you liked it!

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  32. I'm trying this out. I think I'll try to shoot it, but I don't think it will be as pretty as your picture!

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  33. Dazy, you are sweet. It's all about the light, and the day I took those pictures the light was just right.

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  34. Hi Kalyn, I made this last night and it was *great*--a little rich. I think I will omit the feta next time. And I want to let you know what really kicked it up a notch was: I diced two small tomatoes and tossed them with EVOO, garlic, salt and pepper, and basil. I put the tomatoes on top of the fritata--the sweetness of the tomatoes cut the richness of the eggs. I will definitely be making this again!

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  35. Sounds good! I think tomatoes would be a great addition!

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  36. Perfect for brunch when the parents come over next weekend ... can always count on you to rescue me in the kitchen, Kalyn! Thks!

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  37. You're welcome! Hope it's a hit with the parents!

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  38. Is there a printer friendly version of this recipe? Thanks!

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  39. Oh Lacey, duh! I must have just skipped this one somehow when I was doing the printer-friendly recipes. Will do it right now. THANK YOU so much for letting me know. I am one of those people who HATES IT when I mess up like this.

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  40. Okay, fixed. Thanks again Lacey!

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  41. I tried it with roasted red peppers instead of tomatoes and the combination of sweet and salty was great! Thanks for the recipe!

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