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Recipe: Spinach frittata

Recipe: Spinach frittata

Spinach frittata — one of many healthy recipes from Mayo Clinic.

Frittata is an Italian omelet with cheese, meat or vegetables mixed into the eggs rather than folded inside the eggs. This omelet makes for a special breakfast or an easy supper.


Directions

Preheat the broiler. Position the rack 4 inches from the heat source.

In a large, nonstick frying pan with a flameproof handle, heat 1/2 teaspoon of the olive oil over medium heat. Add the garlic and saute until softened, about 1 minute. Stir in the spinach and cook until it wilts, 1 to 2 minutes. Transfer to a bowl. Set the frying pan aside.

In a bowl, whisk together the whole eggs and egg whites. Stir in 1/4 teaspoon of the salt and the pepper. Set aside.

Return the frying pan to medium heat and heat the remaining 1/2 teaspoon olive oil. Add the onion and saute until soft and translucent, about 4 minutes. Stir in the remaining 1/2 teaspoon salt, the bell pepper and the potatoes and cook until the potatoes begin to brown but are still tender-crisp, 4 to 5 minutes.

Spread the potatoes in an even layer in the pan. Spread the spinach evenly over the potatoes. Sprinkle with the basil. Pour in the beaten eggs and sprinkle evenly with the cheese. Cook until slightly set, about 2 to 3 minutes.

Carefully place the pan under the broiler and broil until the frittata is brown and puffy and completely set, about 3 minutes. Gently slide onto a warmed serving platter and cut into wedges. Serve immediately.


Ingredients
  • 1 teaspoon olive oil
  • 1 garlic clove, minced
  • 3 cups baby spinach leaves
  • 3 whole eggs, plus 4 egg whites
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 yellow onion, chopped
  • 1/4 cup minced red bell pepper
  • 2 waxy red or white potatoes, about 3/4 pound total weight, peeled and shredded
  • 2 tablespoons chopped fresh basil
  • 1/4 cup shredded part-skim mozzarella or provolone cheese

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories176 
Carbohydrate16 g 
Cholesterol163 mg 
Fiber2 g 
Monounsaturatedfat3 g 
Potassium 
Protein12 g 
Saturatedfat2 g 
Servingsize 
Sodium611 mg 
TotalFat6 g 

2011-04-15

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