Wild Rice Artichoke Frittata

  • Servings: 6
  • Provided by:

    Ingredients Print Recipe

  • 1/2 cup wild rice
  • 11/2 cups water
  • 3/4 teaspoon salt
  • 1 1/2 Tablespoons olive oil
  • 1/4 cup onion diced
  • 7 oz. jar of marinated well-drained artichoke hearts, diced
  • 2 cups egg substitute mixed with 1/2 teaspoon cornstarch
  • 1/4 teaspoon ground black pepper
  • 2 oz. grated smoked cheese (the more flavorful the better)


1. Bring wild rice, water, and salt to a boil over moderate heat. Reduce heat and simmer for about 40-50 minutes, or until the rice begins to pop out of its shell. Strain and reserve.

2. In a 10 inch non-stick saut� pan, saut� onion in olive oil over moderate heat until the onion softens and begins to caramelize. Add artichoke and cook for 2 more minutes.

3. Add wild rice, egg substitute mixed with cornstarch, and black pepper. Stir lightly until the eggs begin to cook on the bottom of the pan. Cover and reduce heat to moderate. Cook for about 5-6 minutes or until the bottom is lightly browned and the eggs have started to solidify. It may be necessary to reduce the heat further to help the center of the frittata to cook through.

4. Remove the lid and place a plate on top of the eggs. Holding the plate firmly to the top of the saut� pan, flip the frittata onto the plate. Slide the frittata back into the pan to continue cooking what was previously the top. Top with grated cheese. Cook for 3-5 more minutes until the eggs are fully cooked.

5. Slide unto a plate and cut into 6 pieces. Serve with mushroom stew.

Mushroom Stew


  • 2 Tablespoons olive oil
  • 1 lb. raw mushrooms (a mixed variety makes a better ragout), washed and diced
  • 2 Tablespoon minced celery
  • 3 Tablespoon minced onion or shallot
  • 2 cloves minced garlic
  • 1/2 cup white wine
  • 1 1/4 cups chicken or beef broth, low fat and low sodium
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • Pinch dried thyme leaf
1. Saute mushrooms in a large saute pan with 1 1/2 Tablespoons oil. Once they are cooked and browned, remove from pan and reserve.

2. In the same saute pan, cook the onions and celery in remaining oil until tender. Add garlic and cook 1 more minute.

3. Add mushrooms to celery/onion mixture. Add wine and cook over high heat until the wine is almost completely evaporated. Add broth, salt, pepper, and thyme. Cook over moderate heat until the stock is somewhat reduced and the mixture thickens slightly.

Nutritional Analysis: Cals: 333, T.Fat: 20gm, S.Fat: 4 gm, Chol: 12mg, Sod: 739mg, T.Carb: 21gm, Fib: 3gm, Pro: 18gm

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