26 Nov Eat-Your-Spinach Frittata
Today I’m sharing a healthy recipe that’s a great way to eat more spinach—and we all know how that turned out for Popeye 🙂 Frittatas make a great dinner, so don’t limit this as a breakfast food. The key to making a low fat, high protein frittata is to replace most of the eggs with egg whites, as this recipe calls for.
Here’s what you need…
1 teaspoon olive oil
1 teaspoon minced garlic
4 cups baby spinach leaves
3 whole eggs, plus 4 egg whites
½ teaspoon salt
¼ teaspoon pepper
½ sweet onion, chopped
¼ cup red bell pepper, minced
2 red potatoes, peeled and shredded
¼ cup shredded low fat mozzarella
Preheat the broiler and position the rack about 4 inches from the top. In a large nonstick frying pan (with a flameproof handle, since this is going in the oven) heat ½ teaspoon of oil on medium heat. Add the garlic and sauté until soft, about 1 minute. Stir in the spinach and cook until it is wilted, about 2 minutes. Transfer to a bowl and set the frying pan aside.
In a bowl whisk together the eggs and egg whites, salt and pepper. Set aside.
Put the frying pan back on medium heat and add the remaining ½ teaspoon of oil. Add the onion and sauté until soft, about 4 minutes. Stir in the bell pepper and potatoes and cook until the potatoes are browned, about 5 minutes.
Spread the potato mixture to an even layer in the pan. Spread the spinach over it, then pour the eggs on and sprinkle with the cheese. Cook until slightly set, about 3 minutes.
Place the pan under the broiler until the frittata is browned and completely set, about 3 minutes. Cut into wedges and serve immediately.
Nutritional Analysis: 176 calories, 6g fat, 16g carbohydrate, 2g fiber, and 12g protein.