Sunday, April 29, 2012

Spinach and Three-cheese Frittata

It was a lovely Sunday morning. The sun was shining and I was craving eggs. I wanted more than plain scrambled eggs so I got cooking. After looking through what I had on hand I realized I could make a delicious breakfast frittata and serve it with some homemade zucchini bread. This way I could have sweet and savory, my favorite combination.

Fritatas are an egg based dish that usually include milk, cheese, meats, vegetables, or herbs. So they are extremely versatile and can be tailored to your likes. They are great for entertaining company, for a nice breakfast (plan on using leftovers for a healthy breakfast midweek!), or even a light lunch or dinner!

Fritatas are similar to an omelet, but open-faced, and cooked slower. I like to bake mine because of the fluffy texture it gives. They are essentially a crustless quiche. Now don't get me wrong, quiche is amazing, but lets face it, its not something you want to include in your diet on the regular. The crust is made of mostly saturated fat (butter) and is high in calories.

Spinach and Three-cheese Frittata
Serves 6

1 Tbsp olive oil
1/2 cup onion, diced
1 Tbsp chopped garlic
2 cups spinach, washed
6 eggs, well beaten
1/4 cup skim milk
1/4 cup grated Parmesan

1/2 cup grated cheddar
1/4 cup grated swiss
Pepper, to taste
Red pepper flakes, to taste
Fresh or dried basil and oregano, to taste

  1. Preheat the oven to 350. Spray a pie pan with cooking spray.
  2. Heat the olive oil in a frying pan over medium heat. Add the onions, cook for 3 minutes, add the garlic and the spinach and saute for 3-5 minutes.
  3. Mix the milk and cheeses into the beaten eggs.
  4. Place the spinach mixture on the bottom of the pie pan. Add the egg mixture and gently agitate. Season with pepper and herbs.
  5. Bake for 13-15 minutes or until the top starts to set and brown. Remove from oven and slice into 6 pieces.
Nutrition Facts: 1/6 of the pie
175 calories, 3 g carbohydrates, 12 g protein, 12 g fat, 1 g fiber, 200 mg sodium

Other ingredients that are awesome in frittatas: broccoli, asparagus, mushrooms, tomatoes, sun-dried tomatoes, feta cheese, potatoes, beans, peppers, ham, chicken... the options are endless. Get creative and enjoy!

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