Eat Your Greens Frittata

A sprinkle of Parmesan cheese makes this frittata next-level “egg-cellent”.

Recipe overview

Eat Your Greens Frittata
Developed by Emily Richards (PH Ec.)
4 servings
15 minutes
(prep: 5 mins / cook: 10 mins)
  • Calories  184
  • Carbs  15 g
  • Sugar  3 g
  • Fibre  2 g
Clock

Time Required
15 mins

Carbohydrate grain

Carbohydrates
4 g/serving

Vegetarian

Ingredients

  • 1 container (5 oz/142 g) baby spinach, washed
  • 1 red bell pepper, divided
  • 3 cloves garlic, minced
  • ¼ tsp (1 mL) hot pepper flakes
  • 2 tsp (10 mL) extra virgin olive oil
  • 5 eggs
  • ⅓ cup (75 mL) water or skim milk
  • 2 tbsp (25 mL) grated Parmesan cheese

For a flavour twist, use different peppers or other greens like arugula or kale.

4 servings
15 minutes
(prep: 5 mins / cook: 10 mins)
  • Calories 184
  • Carbs 15 g
  • Sugar 3 g
  • Fibre 2 g

Directions

  1. In an ovenproof 10 inch (25 cm) nonstick skillet, cook spinach with water that is still clinging to leaves, over medium heat stirring for about 2 minutes or until wilted. Add pepper, garlic and hot pepper flakes; stir to combine. Add oil and cook for 3 minutes or until softened.
  2. In a bowl, whisk together eggs, water and cheese. Pour into skillet, stirring to combine with spinach. Cook lifting edge with rubber spatula, letting runny egg go to bottom. Let cook, until edge is starting to set.
  3. Place skillet about 4 inches (10 cm) under broiler, for about 3 minutes or until top is set and light golden.

Tips:

  • If your skillet has a plastic or wooden handle, make it ovenproof by wrapping the handle with foil before placing in the oven.
  • Looking for a lunch idea in a snap? Cut frittata into larger squares and tuck into whole grain pita halves or roll into whole grain tortilla.
  • Add more flavour by serving frittata with sodium reduced pasta sauce or salsa.

Nutritional Info

Per serving (1 of 4)

  • Calories  184
  • Protein  18 g
  • Total fat  6 g
    • Saturated fat  2 g
    • Cholesterol  53 mg
  • Carbohydrates  15 g
    • Fibre  2 g
    • Total sugars  3 g
    • Added sugars  0 g
  • Sodium  424 mg
  • Potassium  531 mg

© 2019 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.

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