SPINACH MUSHROOM FRITTATA
Fix-It and Enjoy-It!® Healthy Cookbook
Makes 6 servings
Prep. Time: 20 minutes
Cooking/Baking Time: 25–30 minutes
Ingredients
• 3 cloves garlic, minced
• 1 cup onion, chopped
• 1 tsp. olive oil
• ½ lb. fresh mushrooms, sliced
• ½ tsp. dried thyme
• 10-oz. bag fresh spinach
• egg substitute equivalent to 10 eggs
• 1 tsp. dried dill, or 1 Tbsp. fresh dill
• ¼ tsp. black pepper
• ¼ cup feta cheese
 Directions
1. Preheat oven to 350°.
2. In a large 10" or 12" non-stick skillet, sauté garlic and onions in 1 teaspoon olive oil for about 5 minutes.
3. Add mushrooms and thyme. Cook an additional 5 minutes. Remove skillet from stove.
4. Place spinach in a separate saucepan. Add 1 Tbsp. water. Cover and cook until just wilted.
5. Drain spinach and let cool in a colander.
6. Squeeze out any liquid. Chop leaves.
7. In a good-sized bowl, beat together egg substitute, dill, and pepper.
8. Stir in spinach, mushroom mixture, and feta cheese.
9. Clean non-stick skillet. Spray liberally with vegetable spray. Return skillet to stove over medium heat.
10. When skillet is hot, pour in egg mixture. Place in oven, uncovered.
11. Check frittata in 10 minutes. Check every 5 minutes thereafter until center of frittata is slightly firm. Do not over-cook.
12. When frittata is done, place a large serving platter over skillet. Flip skillet over so frittata falls onto the plate.
13. Cut into six servings and serve.
Per Serving:
Calories 117, Kilojoules 490, Protein 12 g, Carbohydrates 9 g, Total Fat 3 g, Saturated Fat 1 g, Monounsaturated Fat 1.3 g, Polyunsaturated Fat 0.7 g, Cholesterol 5 mg, Sodium 300 mg, Fiber 3 g
Pyramid Servings:
Vegetables: 1; Fruits: 0; Carbohydrates: 0; Protein & Dairy: 1; Fats: 0
Tips:
1. If the pan is not prepared properly with vegetable spray, the frittata will stick to the bottom.
2. Flipping the frittata onto the serving plate is best done with two people!
Dietitian's tip:
This breakfast bake uses egg substitutes instead of whole eggs, which cuts the amount of fat, calories, and cholesterol.
JB Miller, Indianapolis, IN
|
