- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 173.8
- Total Fat: 1.6 g
- Cholesterol: 0.0 mg
- Sodium: 392.5 mg
- Total Carbs: 18.2 g
- Dietary Fiber: 5.1 g
- Protein: 24.3 g
Generous Mushroom and Spinach Garden FrittataSubmitted by: PAULEAP
IntroductionVery generously-sized mushroom and spinach frittata emphasizing vegetables. To cut calories, delete cheese, cut back on onions and use onion powder instead, skip the plum tomato. Enhance flavors with tarragon, garlic, thyme, basil, nutmeg, or favorite herb or spice. Very generously-sized mushroom and spinach frittata emphasizing vegetables. To cut calories, delete cheese, cut back on onions and use onion powder instead, skip the plum tomato. Enhance flavors with tarragon, garlic, thyme, basil, nutmeg, or favorite herb or spice.
3/4 cup All Whites Egg Whites Only
1 cup Crimini or Button Mushrooms, rustic slice or chopped
3 cups Baby Spinach
1/4 cup Bell Peppers, any color, chopped
1/4 cup Celery, chopped
1/4 cup Red Onion, chopped
1 Roma or Italian Tomato, chopped
1/2 ounce Chevre, or Soft Goat Cheese (optional - NOT included in Nutritional Info)
1/8 teaspoon Canola oil, from spray mister at various times
Preheat oven to 375 degrees F. Prep all vegetables and keep tomato and spinach separate to be added at different times.
Heat a large, 12-inch minimum skillet to medium or medium low heat. Mist with Canola oil. Add all vegetables, except for the tomato and spinach, and saute for 6 minutes, stirring once or twice.
Add seasonings, herbs, and spices; stir; cover, and let cook for about 6 minutes to release most of the moisture from the vegetables - stir once or twice.
Remove cover; add spinach and tomato and cook, stirring occasionally, until spinach has wilted and tomato is soft - about 4 minutes. The intent is to also evaporate as much moisture as possible. The large skillet may be removed from the burner at this time and set aside. Meanwhile heat an 8-inch oven-proof skillet to just above low heat. (Make sure the oven will be up to temperature by about this time.)
When the 8-inch skillet is up to temperature, mist it with Canola oil, and add the sauteed vegetable mixture into the skillet; even them out a bit. Pour the egg whites over the mixture and let cook for 7 minutes. The sides will be pretty much done, but the center may still be liquid; that is OK.
Put the skillet into the oven and let bake for 7 minutes; the center should now also be set.
Remove from oven; use a fork to "crumble" or spread the cheese (if using) across the top.
Let rest and cool somewhat for 8 minutes before serving.
Number of Servings: 1
Recipe submitted by SparkPeople user PAULEAP.