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Eat Your Greens Frittata

Makes 4 servings

Preparation Time: 5 min
Cooking Time: 10 min

You can’t go wrong with eggs at breakfast, lunch or dinner. For a flavour twist, use different peppers or other greens like arugula or kale.

Ingredients

1  container (142 g/5 oz) baby spinach, washed 1 
1  red bell pepper, diced 1 
3  cloves garlic, minced 3 
1/4 tsp hot pepper flakes 1 mL
2 tsp extra virgin olive oil 10 mL
5  eggs 5 
1/3 cup water or skim milk 75 mL
2 tbsp grated Parmesan cheese 30 mL

Instructions

Step 1
In an ovenproof 25 cm (10 inch) nonstick skillet, cook spinach with water that is still clinging to leaves, over medium heat stirring for about 2 minutes or until wilted. Add pepper, garlic and hot pepper flakes; stir to combine. Add oil and cook for 3 minutes or until softened.

Step 2
In a bowl, whisk together eggs, water and cheese. Pour into skillet, stirring to combine with spinach. Cook lifting edge with rubber spatula, letting runny egg go to the bottom. Let cook, until edge is starting to set.

Step 3
Place skillet about 10 cm (4 inches) under broiler for about 3 minutes or until top is set and light golden.

Tips

If your skillet has a plastic or wooden handle, make it ovenproof by wrapping the handle with foil before placing in the oven.
 
Looking for a lunch idea in a snap? Cut frittata into larger squares and tuck into whole grain pita halves or roll into whole grain tortilla. 
 
Add more flavour by serving frittata with sodium reduced pasta sauce or salsa.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 144
15%
Fat / Lipides 10
Saturated / saturés 3 g
+ Trans / trans
Cholesterol / Cholestérol 235 mg
6%
Sodium / Sodium 150 mg
1%
Carbohydrates / Glucides 4 g
5%
Fiber / Fibres 1 g
Sugars / Sucres 2 g
Protein Protéines 10 g
50%
Vitamin A / Vitamine A
88%
Vitamin C / Vitamine C
11%
Calcium / Calcium
15%
Iron / Fer
© All rights reserved. Health Canada and Heart and Stroke Foundation of Canada, 2014.  Reproduced with permission from the Minister of Health, 2014. Recipe was developed by Emily Richards, P.H. Ec.

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