Spinach Frittata

Ingredients:
  • 2 eggs
  • ¼ cup egg whites, Egg Beaters, or equivalent
  • 1 cup baby spinach, chopped
  • ¼ cup feta cheese
  • 1 red tomato, chopped
  • ¼ small onion, chopped
  • basil to taste, chopped
  • 1 teaspoon salt
  • black pepper to taste
  • 2 tablespoons olive oil

Directions:   

  1. Mix spinach, basil, tomato, and onions together. Add salt and pepper.
  2. Blend egg whites with a fork in medium bowl. Add vegetable mixture.
  3. Heat olive oil in medium skillet, then add mixture. Cook at medium heat until bottom is golden. Flip to finish cooking the other side, 1-2 minutes.

Menu Suggestion:
Serve with salad and whole wheat bread with trans-fat-free margarine.

Courtesy of:
Raquel Pereira, MS, RD

Nutrition Facts
(including optional ingredients)
Serving Size ¼ recipe
Servings Per Recipe 4

Amount Per Serving

Calories 138 cal

Total Fat* 11.4g

Saturated Fat 3.1g

Monounsaturated Fat 6.4g

Polyunsaturated Fat 1.0g

Total Carbohydrate 2.7g
(after subtracting fiber = 1.6 g)

Dietary Fiber 1.1g

Protein 6.6g

Sodium 753.5mg

Exchanges per Serving
1 Vegetable
2 Fat
1 Lean Protein
0 Carbohydrate Choice



* Total fat may be slightly higher than the sum of individual fat totals due to rounding or lack of available information (some food items in the software do not have an indicated breakdown of mono- and polyunsaturated fats).

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