Mushroom and Wild Rice Frittata

by Dr Jo

From EatingWell:  January/February 2010


Wild Rice

2 cups water

1/2 cup wild rice (see Note), rinsed

1/8 teaspoon salt


5 large eggs

2 large egg whites

2 tablespoons chopped fresh parsley

1/2 teaspoon salt, divided

1/2 teaspoon freshly ground pepper, divided

1/4 teaspoon ground nutmeg

2 teaspoons extra-virgin olive oil

1 cup chopped red onion

1 tablespoon minced fresh rosemary or 1 teaspoon dried

1 pound mixed mushrooms (cremini, white button, shiitake), sliced

1/2 cup finely shredded Parmesan cheese

4 thin slices prosciutto (about 2 ounces), chopped



  1. To prepare wild rice: Combine water, rice and salt in a small heavy saucepan; bring to a boil. Cover, reduce heat to maintain a simmer and cook until the rice is tender with a slight bite, 40 to 50 minutes. Drain; you’ll have about 1 1/2 cups cooked rice.
  2. To prepare frittata: About 30 minutes after you start cooking the rice, beat eggs and egg whites in a large bowl with parsley, 1/4 teaspoon salt, 1/4 teaspoon pepper and nutmeg.
  3. Position rack in upper third of oven; preheat broiler.
  4. Heat oil in a 10-inch ovenproof skillet, preferably cast-iron, over medium heat. Add onion and the remaining 1/4 teaspoon each salt and pepper; cook, stirring, until softened, about 3 minutes. Stir in rosemary, then add mushrooms and cook, stirring frequently, until they release their liquid and the pan is dry, 6 to 8 minutes. Reduce heat to medium-low; stir in the rice.
  5. Pour the reserved egg mixture evenly over the rice and vegetables. Partially cover and cook until set around the edges, about 5 minutes. Sprinkle with Parmesan and prosciutto. Place the pan under broiler and broil until the eggs are set and the top is nicely browned, about 2 minutes. Let stand for 5 minutes before serving.

Make Ahead Tip: Prepare the rice (Step 1), cool and store airtight in the refrigerator for up to 3 days.

 Note from Dr. Jo: If you are still eating only from the Class A food list, substitute other vegetables for the mushrooms.