Recipe: Spinach frittata

Dietitian's tip: Frittata is an Italian omelet with cheese, meat or vegetables mixed into the eggs rather than folded inside the eggs. This omelet makes for a special breakfast or an easy supper.

SERVES 4

Ingredients

1 teaspoon olive oil

1 garlic clove, minced

3 cups baby spinach leaves

3 whole eggs, plus 4 egg whites

3/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/2 yellow onion, chopped

1/4 cup minced red bell pepper

2 waxy red or white potatoes, about 3/4 pound total weight, peeled and shredded

2 tablespoons chopped fresh basil

1/4 cup shredded part-skim mozzarella or provolone cheese

Directions

Preheat the broiler. Position the rack 4 inches from the heat source.

In a large, nonstick frying pan with a flameproof handle, heat 1/2 teaspoon of the olive oil over medium heat. Add the garlic and saute until softened, about 1 minute. Stir in the spinach and cook until it wilts, 1 to 2 minutes. Transfer to a bowl. Set the frying pan aside.

In a bowl, whisk together the whole eggs and egg whites. Stir in 1/4 teaspoon of the salt and the pepper. Set aside.

Return the frying pan to medium heat and heat the remaining 1/2 teaspoon olive oil. Add the onion and saute until soft and translucent, about 4 minutes. Stir in the remaining 1/2 teaspoon salt, the bell pepper and the potatoes and cook until the potatoes begin to brown but are still tender-crisp, 4 to 5 minutes.

Spread the potatoes in an even layer in the pan. Spread the spinach evenly over the potatoes. Sprinkle with the basil. Pour in the beaten eggs and sprinkle evenly with the cheese. Cook until slightly set, about 2 to 3 minutes.

Carefully place the pan under the broiler and broil until the frittata is brown and puffy and completely set, about 3 minutes. Gently slide onto a warmed serving platter and cut into wedges. Serve immediately.

Nutritional Analysis

(per serving)

Calories	176	Cholesterol	163 mg
Protein	12 g	Sodium	611 mg
Carbohydrate	16 g	Fiber	2 g
Total fat	6 g	Potassium	544 mg
Saturated fat	2 g	Calcium	93 mg
Monounsaturated fat	3 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	1
Carbohydrates	1
Protein and dairy	1

DIABETES MEAL PLAN EXCHANGES

Starches	1
Nonstarchy vegetables	1
Meat and meat substitutes	2

Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	1
Meats, poultry and fish	1

MayoClinic.com Bookstore

'The New Mayo Clinic Cookbook,' Concise Edition (Softcover)

ARTICLE TOOLS

E-mail this

Larger type

Reprints and permissions

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

By Mayo Clinic Staff
Apr 3, 2006

© 1998-2008 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Reliable tools for healthier lives," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

RE00015