Currently 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.)
1 T olive oil
1 T + 1 T thinly sliced green onions
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)
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.)