Looking for a traditional frittata that’s ready in 20 minutes? Then check out this cheesy egg and spinach dish - featuring hints of Greek and Italian cuisine.
Spinach and Tomato Frittata
- Prep Time 10 min
- Total 20 min
- Servings 4
- Ingredients 9
Ingredients
- 4 cups lightly packed fresh spinach (about 4 ounces)
- 2 tablespoons water
- 3 eggs
- 3 egg whites
- 1/3 cup chopped green onions (about 5 medium)
- 1/4 cup fat-free (skim) milk
- 1/4 teaspoon ground red pepper (cayenne)
- 1 large tomato, chopped (1 cup)
- 1/2 cup crumbled feta cheese (2 ounces)
Instructions
-
Step1Coarsely chop spinach. In 2-quart saucepan, place spinach and water. Cover and cook over medium-low heat 3 to 5 minutes or until wilted.
-
Step2Meanwhile, in medium bowl, mix eggs, egg whites, onions, milk and ground red pepper until well blended.
-
Step3In 12-inch nonstick ovenproof skillet, arrange wilted spinach, tomato and feta cheese. (If ovenproof skillet is unavailable, wrap skillet handle with foil before placing under broiler.) Pour egg mixture over top. Cover and cook over medium-low heat 6 to 7 minutes or until almost set.
-
Step4Uncover skillet; broil about 6 inches from heat 1 minute. Let stand 1 minute before serving.
Nutrition
130
Calories
7g
Total Fat
11g
Protein
6g
Total Carbohydrate
3g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 130
- Calories from Fat
- 70
- Total Fat
- 7g
- 11%
- Saturated Fat
- 3 1/2g
- 17%
- Trans Fat
- 0g
- Cholesterol
- 170mg
- 57%
- Sodium
- 280mg
- 12%
- Potassium
- 410mg
- 12%
- Total Carbohydrate
- 6g
- 2%
- Dietary Fiber
- 2g
- 7%
- Sugars
- 3g
- Protein
- 11g
% Daily Value*:
- Vitamin A
- 70%
- 70%
- Vitamin C
- 15%
- 15%
- Calcium
- 15%
- 15%
- Iron
- 10%
- 10%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 1 High-Fat Meat; 0 Fat;Carbohydrate Choice
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