Spinach, Mushroom and Leek Frittata
This is one of my favorite go-to quick and healthy dinner solutions. It takes less than 15 minutes from start to finish and I make it almost once a week, when I’m short on time and feel like something homey and healthy. Frittatas are like a crust-less quiche, which makes them lower in calories and saturated fat while being quicker to cook.
6 large eggs*
2 egg whites
½ cup skim milk
Pinch of salt and pepper
1 Tbs olive oil
1 garlic clove, minced
4 cups fresh baby spinach (about half of 10-oz packaged spinach), coarsely chopped
1 cup sliced white button mushrooms
1 leek, cleaned and sliced (can substitute with 1 cup diced white onions or green onions)
3 ounces reduced fat Gruyere cheese, grated (Jarlsberg, Parmesan, Swiss, Feta or Goat cheese can also be used)
*Look for specialty eggs that are fortified with omega 3s and vitamin D.
- Preheat broiler.
- In a medium bowl, whisk eggs and add in milk, half of the cheese and salt and pepper. In a 12-inch oven-proof nonstick pan heat olive oil and add garlic and cook for 1-2 minutes. Add spinach, mushrooms, leek and cook until vegetables are tender; about 5 minutes. Season with additional salt and pepper, if desired.
- Remove vegetables from pan and add to egg mixture. Clean pan and spray with nonstick cooking spray. Return pan to heat medium heat and add egg mixture to the pan and let the bottom of eggs set; about 4-5 minutes. Sprinkle the remaining cheese on top of the frittata. Broil for 2-3 minutes until slightly puffed, golden and firm throughout. Let frittata set for 5 minutes before
Serves 4 (2 wedges each)
Calories 270; Fat 14 (4g sat); Protein 19g; Carb 9g; Fiber 3g; Chol 345mg; Sodium 370mg