by Kim Beavers, MS, RD, LD, CDE
In 1990, the Vidalia® became the official state vegetable of Georgia.
Mild winters, regular rain and low sulfur soil gives South Georgia its peach or claim to fame the “Vidalia® Onion.” Harvest season is quickly approaching and it, like all good things, comes to an end—lasting only about twelve weeks. Fortunately, due to improved technology (controlled atmosphere) Vidalia’s are available through fall and up to the holiday season.
While the short growing season (late April through June) may make you cry, Vidalia’s themselves produce fewer tears when cut than spicier onions. The low sulfur soil is responsible for less tear producing gasses.
With a high water content and short growing season, it is a good idea to know how best to store this gem of an onion. The most common place to store Vidalia’s is the veggie bin in the refrigerator. The Vidalia Onion Committee suggests that onions be wrapped individually in paper towels, which will help absorb moisture and then placed in the crisper with the vents closed. They state a few may go bad but many will keep for months. For more information on storage and use of Vidalia® onions check out www.vidaliaonion.org.
Vidalia® Onion Frittata
This recipe emphasizes the sweet flavor the Vidalia® is known for.
Vegetable oil cooking spray
2 large Vidalia® onions, peeled and sliced into thin strips (about 4 cups)
2 teaspoon extra-virgin olive oil
¼ cup reduced sodium vegetable stock
1 baking potato cut into small cubes
1 broccoli crown chopped (about 3 cups broccoli)
4 egg whites
½ cup reduced fat extra sharp cheddar cheese, grated
½ teaspoon garlic powder
½ teaspoon salt
½ teaspoon pepper
Spray a nonstick (oven safe) skillet with cooking spray, add oil and place over medium heat. Once the oil is hot then add the onions and stir frequently until the onions begin to brown. Continue to cook slowly and stirring frequently until they are golden brown. Add the stock a little at a time if the onions begin to stick.
While the onions are cooking, place the potatoes in a vegetable steamer basket over boiling water and steam for about 5-7 minutes, add the broccoli. Continue to steam until both are just fork tender.
Place eggs, egg whites into a medium bowl, whisk to combine. Stir in the cheese and seasonings.
After the onions are cooked and golden, add the potatoes and broccoli to the pan, stirring to combine. Next pour the egg mixture over the vegetables. Cook the frittata on the stove for about 6-8 minutes until the sides are set and the center is slightly wet. Meanwhile pre-heat the broiler. Once the frittata is mostly set, run the skillet under the broiler for 3-5 minutes to cook the center.
Yield: 6 servings
Nutrition Breakdown: Calories 220, Fat 8g (saturated fat 2.5g, Omega-3 100mg, monounsaturated 3g), Cholesterol 210mg, Sodium 420mg, Carbohydrate 24g, Fiber 4g, Protein 14g,
Diabetes Exchanges: 1 Starch, 2 Vegetables, 2 Lean Meats
Kim Beavers is a Registered Dietitian and Diabetes Educator for University Health Care System. She lives in North Augusta with her husband and two children and she is the co-host of the culinary nutrition segment Eating Well with Kim, which airs at noon Monday, Wednesday and Friday on WRDW. To be notified of new recipes join Kim’s facebook fan page at www.facebook.com/eatingwellwithkim. To search for specific recipes go to www.universityhealth.org/ewwk. You can also watch the segments at www.wrdw.com/ewwk.
This article appears in the April 2018 issue of Augusta Family Magazine.
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