A frittata that’s greater than the sum of its parts

You know those people who can pull together a fabulous meal even when the refrigerator is seemingly empty? This savory frittata is just the kind of thing they have up their sleeve.

A frittata — basically a crustless quiche — is, in general, an ideal vehicle for quickly turning random bits of food into an impressive, healthful and satisfying meal. All you have to do is warm a handful of vegetables in a skillet with aromatics, in this case garlic and onion; pour the eggs over; cook on the stove until mostly set; then give it a couple of minutes under the broiler to brown and melt the small amount cheese sprinkled on top. (I use a mix of whole eggs and egg whites to get all the rich goodness of the yolks while keeping saturated fat and cholesterol in the right zone.)

This recipe adds an element of surprise by incorporating cooked spaghetti that has already been tossed in marinara sauce. The idea is to use up the pasta left over from the night before, but you can also cook some fresh and toss with a good-quality jarred marinara.

Whole-grain pasta gives the dish a rustic heartiness, not to mention fiber and nutrients, and the sauce clinging to it adds depth of flavor and color. The vegetables here — artichoke hearts and sun-dried tomatoes — are freezer and pantry staples, making this meal a welcome option for those days when you haven’t had time to get to the store.

The vegetables here — artichoke hearts and sun-dried tomatoes — are freezer and pantry staples, making this meal a welcome option for those days when you haven’t had time to get to the store.

We can’t officially call this recipe “healthy.” That’s because the per-serving amount of cholesterol registered higher than our guideline target (80 milligrams). Keep in mind that the total amount of cholesterol here is still two-thirds of the daily allowance recommended by the American Heart Association. If you wish to further reduce the cholesterol in this dish, substitute 2 large egg whites for every large whole egg or use a commercial egg substitute.

Spaghetti Frittata With Artichokes and Sun-Dried Tomatoes

6 servings

From nutritionist and cookbook author Ellie Krieger.

1/4 cup chopped, vacuum-packed sun-dried tomatoes

6 large eggs, plus 6 large egg whites

1 tablespoon olive oil

1 small onion, sliced thinly into half-moons

1 large clove garlic, minced

1 cup frozen artichoke hearts, defrosted, rinsed and chopped

3/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

Pinch crushed red pepper flakes

2 cups cooked whole-wheat spaghetti (4 ounces dried spaghetti), tossed with 1/2 cup marinara sauce

2 tablespoons chopped fresh flat-leaf parsley

1/2 cup grated Parmigiano-Reggiano cheese

Place the sun-dried tomatoes in a small bowl; cover with boiling water and let them sit for 10 minutes, then drain.

Whisk together the eggs and egg whites in a medium bowl.

Heat the oil in a medium (8-inch) cast-iron or ovenproof nonstick skillet over medium-high heat. Add the onion and cook, stirring occasionally, until softened, 3 to 5 minutes. Add the garlic and cook for 30 seconds, then add the artichoke hearts, the chopped and drained sun-dried tomatoes, salt, black pepper and crushed red pepper flakes. Cook, stirring, until the vegetables are warmed through, about 1 minute.

Add the spaghetti and parsley, stirring to incorporate.

Pour the eggs evenly over the spaghetti and vegetables. Reduce the heat to medium-low or low; cook until the eggs are set on the edges but not in the middle, 8 to 10 minutes.

Meanwhile, position an oven rack 4 to 6 inches from the broiler element; preheat the broiler.

Sprinkle the top of the frittata with the cheese. Transfer the skillet to the oven; broil just until the middle is set and the top is golden brown, 2 to 4 minutes; be careful not to overcook or the eggs will become tough.

Cut into 6 wedges and serve.

Per serving: 250 calories, 18 g protein, 22 g carbohydrates, 11 g fat, 4 g saturated fat, 195 mg cholesterol, 610 mg sodium, 4 g dietary fiber, 4 g sugar