If you're looking for healthy cast iron skillet recipes, here's a meat-less egg frittata made with low carb ingredients including crab claw meat and vegetables. Plus, when cooked in a wood-fired oven, it's not only healthier, it's also way more fun!
What is a Frittata anyway?
A frittata is an egg-based Italian dish similar to an omelet. However, the frittata is usually cooked in a cast iron skillet with additional ingredients such as vegetables, meats, or cheeses mixed in with the eggs rather than folded in the center.
Here are the ingredients you'll need:
- 1 Zucchini
- 1 Cup of Mushrooms
- 4 Large Eggs
- 1 Cup of Crab Claw Meat (you can try different crab meat)
- 1/3 Bag of Pine Nuts
- 1/4 cup of Mozzerella Cheese
- 1/2 cup of Half and Half
- 1 teaspoon of Minced Garlic
- 1/2 oz of Pine Nuts
- 1 tablespoon of Basil
- 1/3 cup Olive Oil
Creating Your Egg Frittata Masterpiece
Before I begin, let me just remind you that cooking should be like a fun adventure... you have a plan but you don't always need to be so particular about following it.
I'm one of those people that loves to cook but don't always adhere to precise ingredients or measurements. So, when I say to use 1 cup of mushrooms, just "assume" that's what I used; could've been .8 cups, might've been 1.25 cups!
So, let's get started on your adventure...
1. Heat your skillet
While your fire is warming up, heat your 12" cast iron skillet in your wood-fired oven. This will allow the skillet to reach a good temperature for searing your vegetables once added.
2. Prepare your vegetables.
Cut up your zucchini and mushrooms. You can make them as small or as large as you want. It's your culinary creation so the design is up to you!
3. Add Vegetable Oil
Once your cast iron skillet is warm, add a little vegetable oil along with your zucchini and mushrooms.
4. Cook your Vegetables
Put your skillet back in the wood-fired oven. Depending on your pizza oven temperature, your vegetables could take from 10 minutes to 20 minutes until cooked to your liking.
If you like your zucchini a little crunchy, cook in less time. You'll know when they are done. Just remember to turn your skillet frequently and stir your vegetables so all of them get equal time near the flame.
5. Crack the Eggs
While your vegetables are roasting in the wood-fired oven, crack your eggs into a glass bowl. This one is pretty self-explanatory but since I took such a great picture, I wanted to add it as a step.
6. Prepare the Egg Mixture
In a food processor or little chopper, blend the pine nuts and garlic. Stir the garlic/nut blend, half & half, basil, and cheese into the eggs.
7. Prepare the Crabmeat
Prepare 1 Cup of crab claw meat (you can always add more if you're feeling extra crabby!)
8. Add Egg Mixture and Crab Meat to Vegetables
When your vegetables are roasted, pull the cast iron skillet out of the wood-fired oven and stir in the egg mixture. Then, add the crab meat.
9. Cook Your Egg Frittata
The best part! Put your Egg Frittata masterpiece into the wood-fired oven! The temperature of the oven should be close to 400 degrees Farenheight. You can experiment with your oven temperatures to find what works best for your cooking style.
Don't forget to periodically turn your skillet to cook evenly on all sides.
When your crab claw frittata is done, pull out the cast iron skillet. The top should be perfectly browned.
11. Admire Your Work!
Your kitchen may be a disaster by now and you may be on your third glass of wine but slow down and appreciate what you just accomplished!
Pat yourself on the back, take a selfie, showoff your frittata on social media! #MyFrittataRocks (throw in #patioandpizza and we'll throw you some LOVE also!)
12. Cut and Serve
I previously stated that Step #9 was the best part. I was wrong! The best part is enjoying your Frittata!
Go ahead, have the first slice! You deserve it!
The joy of cooking for me is in the experimentation. I challenge you to try this recipe but don't be afraid to add a little more of this or a lot more of that. Comment below and let me know how your cooking adventure turned out!
For more inspiration, check out the blog post on "What You Can Cook in a Pizza Oven Besides Pizza"
Want even more recipe ideas? Check out our 7 Days of Wood-Fired Oven Recipes ebook for more wood-fired oven recipes!