More-Vegetable-than-egg frittata

Serves 2 or 4.

Note: From Mark Bittman.

• 2 tbsp. olive oil

• 1/2 onion, sliced, optional

• Salt and black pepper

4 to 6 c. of any chopped or sliced raw or barely cooked vegetables

1/4 c. fresh basil or parsley leaves, or 1 tsp. chopped fresh tarragon or mint leaves, or any other herb

• 2 or 3 eggs

• 1/2 c. freshly grated Parmesan cheese, optional


Put olive oil in a skillet (preferably nonstick or well-seasoned cast iron) and turn heat to medium. When fat is hot, add onion, if using, and cook, sprinkling with salt and pepper, until it is soft, 3 to 5 minutes. Add vegetables, raise heat and cook, stirring occasionally until they soften, from a couple of minutes for greens to 15 minutes for sliced potatoes. Adjust heat so vegetables brown a little without scorching. (With precooked vegetables, just add them to onions and stir before proceeding.)

When vegetables are nearly done, turn heat to low and add the herb. Cook, stirring occasionally, until vegetables are tender.

Meanwhile, beat eggs with some salt and pepper, along with cheese if you are using it. Pour over vegetables, distributing them evenly. Cook, undisturbed, until eggs are barely set, 10 minutes or so; run pan under broiler for a minute or two if top does not set. Cut frittata into wedges and serve hot, warm or at room temperature.

Nutrition information per serving:

Calories 123 Fat 10 g Sodium 50 mg

Carbs 5 g Saturated fat 2 g Calcium 43 mg

Protein 5 g Cholesterol 93 mg Dietary fiber 3 g

Diabetic exchanges per serving: 1 vegetable, ½ medium-fat meat, 1½ fat.


Serves 3 or 4.

Note: From Mark Bittman.

• 1 head cauliflower, about 1 lb.

• Salt and black pepper

• 1 tbsp. minced garlic

• 1/4 c. olive oil

• 1 lb. penne, fusilli or other cut pasta

• 1 c. coarse breadcrumbs


Bring a large pot of water to a boil. Trim the cauliflower and divide it into florets. Add about a tablespoon of salt to the water and boil cauliflower until it is tender but not mushy. Using a slotted spoon or strainer, remove the cauliflower and set it aside (save pot of hot water). When it is cool enough to handle, chop it roughly into small pieces.

Meanwhile, in a large deep skillet over medium-low heat, sauté garlic in olive oil, stirring occasionally, until garlic is golden. Start cooking pasta in same pot and water used for the cauliflower.

When the garlic is ready, add the cauliflower to skillet and turn heat to medium. Cook, stirring occasionally. When pasta is just about done — it should be 2 or 3 minutes short of the way you like it — drain it, reserving about a cup of cooking liquid.

Add pasta to skillet containing the cauliflower, and toss with a large spoon until they are well combined. Add salt and pepper to taste, along with just enough pasta water to keep the mixture moist but not soupy. When the mixture is hot and the pasta is tender and nicely glazed, mix in the breadcrumbs.

Nutrition information per each of 4 servings:

Calories 692 Fat 17 g Sodium 675 mg

Carbs 112 g Saturated fat 3 g Calcium 69 mg

Protein 21 g Cholesterol 0 mg Dietary fiber 8 g

Diabetic exchanges per serving: 1 vegetable, 7 bread/starch, 3½ fat.


Serves 4.

Note: From Mark Bittman.

• 4 (6-oz.) skinned salmon fillets

• Salt and black pepper

• 1 tbsp. coriander seeds or ground coriander

• 1/4 tsp. whole or ground cloves

• 1 1/2 tsp. cumin seed or ground cumin

• 1 tsp. freshly grated nutmeg

2 tbsp. peanut oil, grapeseed or other neutral oil


Season fillets on both sides with salt and pepper. If preferred, combine spices and grind them to a coarse powder in a coffee or spice grinder. Press some of the mixture onto the top of each fillet.

Heat a large nonstick skillet over medium-high heat for 2 or 3 minutes. Add the oil and, when it shimmers, place the fillets, coated side down, in the pan. Cook about 2 to 3 minutes, or until the spice mixture forms a nicely browned crust.

Turn the fillets and cook for another 2 to 3 minutes, or until the salmon just slightly resists when pierced with a thin-bladed knife.

Nutrition information per serving:

Calories 342 Fat 20 g Sodium 82 mg

Carbs 1 g Saturated fat 4 g Calcium 36 mg

Protein 38 g Cholesterol 96 mg Dietary fiber 1 g

Diabetic exchanges per serving: 5 lean meat, 1 fat.