Did you know that there are sources OTHER than the sun, milk and supplements that can provide you with this precious nutrient? Mushrooms are a great plant-based option for getting in that D!
Caramelized Mushroom and Ricotta Frittata
1 1/2 Tbsp olive oil (or other oil or butter of your choice)
1/4 tsp fennel seeds
1/2 yellow onion, chopped
1 lb fresh mushrooms of your choice, cleaned well and sliced
1/2 cup white wine
1 tsp brown sugar
1/2 tsp salt
2 dashes ground black pepper
1/4 tsp dried thyme
1/4 tsp dried basil
1 Tbsp all purpose flour
4 egg whites
1/4 cup milk
6 oz part skim ricotta cheese
Preheat oven to 375 degrees. Heat olive oil in a cast iron or other oven-proof skillet over medium-high heat. Add fennel seeds and onion and saute for 2-3 minutes. Add mushrooms and saute until coated in oil. Reduce heat to medium and cook without stirring for 5 minutes (may need to reduce the heat to prevent burning if your stove runs hotter than mine). Pour in white wine and sugar, stir, and cook again for 5 minutes. Stir again, then cook for additional 5 minutes. By this time your mushrooms should be cooked through and golden brown. Sprinkle with salt, pepper, thyme, basil, and flour. Stir well and allow the flour to thicken the "broth" from your mushrooms. Spread mushrooms evenly in the bottom of the skillet.
In a small bowl, combine eggs, egg whites, and milk. Whisk until frothy, then pour mixture into the skillet. Place dollops of ricotta cheese throughout the pan. Transfer skillet to the preheated oven. Cook for 12-18 minutes, or until eggs are set.
Remove skillet from oven and use a knife to loosen the frittata edges from the skillet. Slice into four equal pieces and enjoy!
Nutrition Info per 1/4 frittata: 336 calories, 17 g fat, 25 g protein, 13 g carbohydrates, 3 g fiber