Simplify your morning with our frittata recipe using kitchen staples, egg, veggies and cheese. This breakfast-worthy egg dish is ready in 20 minutes or less, and you one need one piece of equipment to make it: an oven-friendly skillet. Serve with a side of nonfat plain Greek yogurt and slice of whole-grain toast for a boost of protein, fiber, and calories.
Spinach & Tomato Frittata
- 6 large (50 grams each) eggs
- 1/4 cup (60 grams) skim (1%) milk
- 1/4 teaspoon salt
- 1/4 teaspoon coarsely ground black pepper, divided
- 1 teaspoon olive oil
- 1/2 small (35 grams) red onion, halved and thinly sliced
- 1 (5-ounce or 140 grams) container spinach leaves
- 12 cherry tomatoes (4 ounces or 205 grams) cherry tomatoes, halved
- 1/4 cup (1 ounce or 28 grams) shredded part-skim mozzarella cheese
Place oven rack in upper third of oven, about 10 inches away from heat; preheat broiler.
Whisk together eggs, milk, salt, and 1/8 teaspoon pepper. Set aside.
Heat oil in a 10-inch ovenproof nonstick skillet (such as cast iron) over medium heat. Add onion and cook, stirring often, 3 or until tender. Stir in spinach; cover and cook, tossing occasionally with tongs, 2 minutes or until wilted.
Pour egg mixture over spinach mixture. Fold gently with a rubber spatula to combine. Sprinkle top with tomatoes. Cook over medium heat for 4 minutes or until edges begin to set and bottom is cooked. Place in oven.
Broil 3 minutes until frittata is golden brown and center is set. Remove from oven; sprinkle with mozzarella cheese and remaining 1/8 teaspoon pepper. Broil 1 minute or until cheese melts.
Cut into 6 (3 1/2-inch) wedges (remember handle will be hot when serving). Serve immediately.
Serves: 6 | Serving Size: 1 (3 1/2-inch wedge) or 75 grams
Nutrition (per serving): Calories: 113; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 215mg; Sodium: 225mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 9g
Nutrition Bonus: Potassium: 215mg; Iron: 10%; Vitamin A: 46%; Vitamin C: 15%; Calcium: 10%