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Reduced Fat Potato Spinach Frittata
Reduced Fat Potato Spinach Frittata
Fiona Haynes
At a Glance
Cook Time : 20min
Course : Brunch, Lunch
Special : Easy, Gluten-Free, Low Fat, Vegetarian
Type of Prep : Broil, Sauté
 
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Potato Spinach Frittata

From Fiona Haynes,
Your Guide to Low Fat Cooking.
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A frittata is basically an open-faced omelet. Most of the cooking is done in a skillet, but a frittata is often finished under the broiler. This reduced fat potato spinach frittata makes a great brunch, lunch or light supper dish. Serve with a crisp green salad drizzled with your favorite low-fat dressing.

INGREDIENTS:

  • 2 tsp canola oil
  • 1 1/2 cups diced red potatoes
  • 1/2 cup chopped red onion
  • 1 cup baby spinach, roughly chopped
  • 1/4 cup parsley, chopped
  • 1 1/2 cups liquid egg substitute
  • 1/4 cup fat-free milk
  • 1/3 cup reduced fat cheese (optional)

PREPARATION:

Heat oil in a medium skillet with an oven-proof handle. Sauté potatoes and onion until potatoes are just tender—about 10 minutes. Add chopped spinach and parsley, and cook until spinach wilts. Combine egg substitute and milk, and pour mixture over vegetables. Cook (without stirring or lifting the sides) until the sides of the frittata set. As it begins to set, preheat broiler.

Sprinkle cheese over frittata and place skillet under broiler until eggs are set and cheese is melted—about 1-2 minutes. Carefully remove skillet from oven. Cut frittata into four wedges.

Serves 4.

Per Serving Without Cheese: Calories 149, Calories from Fat 47, Total Fat 5.3g (sat 0.7g), Cholesterol 1mg, Sodium 190mg, Carbohydrate 11.9g, Fiber 1.9g, Protein 13.5g

Per Serving With Cheese: Calories 176, Calories from Fat 65, Total Fat 7.2g (sat 1.9g), Cholesterol 8mg, Sodium 267mg, Carbohydrate 12.1g, Fiber 1.9g, Protein 15.7g

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