Spinach and mushroom frittata
Nutrition Facts
Serving Size 1/6 of frittata
Calories 112
| Amount Per Serving | ||
| Monounsaturated fat | 1 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 2.5 g | |
| Sodium | 311 mg | |
| Cholesterol | 6 g | |
| Dietary fiber | 2 g | |
| Protein | 14 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
This breakfast bake uses egg substitute instead of whole eggs, which cuts the fat, cholesterol and calories.
Ingredients
(Serves 6)- 3 cloves of garlic, minced
- 1 cup chopped onion
- 1 teaspoon olive oil
- 1/2 pound fresh mushrooms, sliced
- 1/2 teaspoon dried thyme
- 10-ounce bag fresh spinach
- 1 tablespoon water
- Egg substitute equivalent to 10 eggs (about 2 1/2 cups liquid egg substitute)
- 1 teaspoon dried dill or 1 tablespoon fresh dill
- 1/4 teaspoon black pepper
- 1/4 cup feta cheese
Directions
Preheat the oven to 350 F. In a 10- or 12-inch nonstick, ovenproof skillet, saute garlic and onion in olive oil for about 5 minutes. Add mushrooms and thyme. Cook an additional 5 minutes. Remove skillet from stove.
In a separate saucepan, add spinach and 1 tablespoon water. Cover and cook until just wilted. Drain spinach and let cool in a strainer. Squeeze out any liquid. Chop leaves.
In a large bowl, beat together egg substitute, dill and pepper. Stir in the spinach-mushroom mixture and feta cheese.
Clean nonstick skillet. Spray liberally with cooking spray. Return skillet to stove over medium heat. When skillet is hot, pour in egg mixture.
Place in oven, uncovered. Check frittata after 10 minutes, then every 5 minutes, until the center is slightly firm. Do not overcook. When frittata is done, place a large serving platter over skillet. Flip skillet over so that frittata falls onto the plate. Cut into 6 pieces and serve.