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Garden Frittata

By Robin Plotkin, RD LD and Destini Borchardt

A frittata is an egg-based dish similar to an omelet or crustless quiche. This Italian favorite is a great source of protein. It can be served as a breakfast, brunch, lunch or dinner. Add your own favorite ingredients to create a new taste every time. You may also want to try crumbled meat to change it up for dinner.



1/2 tablespoon cumin, ground
1/2 tablespoon           garlic, ground
1 tablespoon            black pepper, ground
1 tablespoon            olive oil
6 eggs whites
4 whole eggs
1/2 cup                   tomato diced
1 cup                      onion, diced
1 cup                      mushroom, sliced
2 cups spinach, raw, chopped


Method of Preparation

1. Preheat oven to 350 degrees. Spray baking dish with nonstick spray and set aside.

2. Whisk the egg and egg whites in a separate bowl and reserve.

3. Place nonstick skillet on top of stove, med-high setting. Add 1 tablespoon olive oil in skillet.

4. Place chopped onion in pan with oil, sauté about 5 minutes. Stir frequently to prevent onions from burning.

5. Add mushroom and tomatoes to onion mixture. Sauté for 3 minutes. Stir together until well incorporated. Add spices. Stir mixture together.

6. Add spinach. Cook for 2 minutes, until wilted. Stir mixture together. Remove from heat.

7. Place vegetable mixture in prepared baking dish.

8. Add egg mixture on top of vegetable mixture. Place baking dish in oven.

9. Cook for 25-30 minutes, until center is just set.

10. Remove from oven and allow to cool before serving.


Yield and Servings

Yield: 8 servings
Serving Size: 1/8 slice portion

Nutritional Analysis

Calories 95, Protein 7 g, Carbohydrates  4 g, Total fat 5.0 g, Cholesterol 105 mg, Sodium 86 mg, Fiber 1 g