Generous Mushroom and Spinach Garden Frittata
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
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
Serving size: one pie is intended to be one very generous serving. (May be served as 2, 3, or 4 servings, depending on whether intent is for it to be a main meal, side dish, or appetizer.)
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.
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.
Nutritional Info 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
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