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Veggie Frittata

Prep time 20 mins
Cook time 28 mins
Other time 3 mins
Yield Makes 8 servings
Make a reduced-fat vegetarian frittata by replacing some of the whole eggs with egg whites, using reduced-fat cheese and fat-free milk, and stirring fresh vegetables into the egg mixture.  It's a great meatless dish for breakfast, brunch, or a light dinner.

Ingredients

  • 1 medium-size yellow onion, chopped
  • 1/2 (8-oz.) container sliced fresh mushrooms
  • 1 tablespoon olive oil
  • 1 (6-oz.) bag fresh baby spinach*
  • 4 large eggs
  • 6 egg whites
  • 1/2 (8-oz.) block 2% reduced-fat sharp Cheddar cheese, shredded (about 1 cup)
  • 1/4 cup freshly grated Parmesan cheese
  • 2 tablespoons fat-free milk
  • 1/2 teaspoon pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground nutmeg
  • Garnishes: black pepper, chopped fresh parsley

Nutrition Information

  • calories 139
  • caloriesfromfat 54 %
  • fat 8.5 g
  • satfat 3.7 g
  • monofat 2.2 g
  • polyfat 0.5 g
  • protein 12.5 g
  • carbohydrate 3.9 g
  • fiber 0.9 g
  • cholesterol 119 mg
  • iron 1.3 mg
  • sodium 231 mg
  • calcium 202 mg

How to Make It

  1. Sauté onion and mushrooms in hot oil in an ovenproof nonstick 10-inch skillet over medium-high heat 10 minutes or until tender. Stir in spinach, and sauté 3 minutes or until water evaporates and spinach wilts. Remove from heat, and set aside.

  2. Whisk together 4 large eggs, 6 egg whites, Cheddar cheese, and next 5 ingredients.

  3. Pour egg mixture into skillet with onion mixture, stirring to combine.

  4. Bake at 350° for 12 to 15 minutes or just until set. Let stand 3 minutes. Cut into wedges. Garnish, if desired.

  5. *1 (10-oz.) package chopped frozen spinach, thawed and well drained, may be substituted for fresh spinach.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.