Spinach and mushroom frittata - Mayo Clinic

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Spinach and mushroom frittata

Print Products and services By Mayo Clinic Staff

Dietitian s tip

This breakfast bake uses egg substitute instead of whole eggs, which cuts the fat, cholesterol and calories. To make this plant based, leave out feta cheese.

Number of servings

Serves 6 Low FatHealthy carb

Ingredients

3 cloves of garlic, minced 1 cup chopped onion 1 teaspoon olive oil 1/2 pound fresh mushrooms, sliced 1/2 teaspoon dried thyme 10-ounce bag fresh spinach 1 tablespoon water Egg substitute equivalent to 10 eggs 1 teaspoon dried dill or 1 tablespoon fresh dill 1/4 teaspoon black pepper 1/4 cup feta cheese

Directions

Heat oven to 350 F. In a 10- or 12-inch nonstick, ovenproof skillet, saute garlic and onion in olive oil for about 5 minutes. Add mushrooms and thyme. Cook an additional 5 minutes. Remove skillet from stove. Place spinach in a separate saucepan. Add 1 tablespoon water. Cover and cook until just wilted. Drain spinach and let cool in a colander. Squeeze out any liquid. Chop leaves. In a large bowl, beat together egg substitute, dill and pepper. Stir in the spinach-mushroom mixture and feta cheese. Clean nonstick skillet. Spray liberally with cooking spray. Return skillet to stove over medium heat. When skillet is hot, pour in egg mixture. Place in oven, uncovered. Check frittata in 10 minutes. Check every 5 minutes thereafter until center of frittata is slightly firm. Do not overcook. When frittata is done, place a large serving platter over skillet. Flip skillet over so that frittata falls onto the plate. Cut into six pieces and serve.

Nutritional analysis per serving

Serving size 1 slice

Calories 106Total fat 2 gSaturated fat 1 gTrans fat 0 gMonounsaturated fat 1 gCholesterol 6 mgSodium 290 mgTotal carbohydrate 8 gDietary fiber 2 gTotal sugars 3 gAdded sugars 0 gProtein 14 g

Mayo Clinic Healthy Weight Pyramid Servings

Vegetables 1 Protein and dairy 1

Diabetes Meal Plan Choices

Nonstarchy vegetables 2 Meat and meat substitutes 1

DASH Eating Plan Servings

Vegetables 1 Meats, poultry and fish 1 DASH diet: Recommended servings Sample DASH menus This recipe is one of 400 recipes collected in the "Fix-It and Enjoy-It! Healthy Cookbook" published by Good Books. ShareTweet July 29, 2022

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