Frittatas: A Delicious & Versatile Dish for Any Occasion

Spinach-Mushroom-Frittata-with-Avocado-Salad

Frittatas are like omelets, only easier–and they taste great hot, warm or cold. This vegetable-packed version is spiked with flavor and paired with a cool salad of lemony cucumbers and tomatoes with creamy avocado. This easy recipe is perfect for brunch, lunch or dinner!

Prep Time: 45 mins
Additional Time: 10 mins
Total Time: 55 mins
Servings: 4

Ingredients

Salad

2 tablespoons lemon juice 4 teaspoons olive oil

1 clove garlic, minced

¼ teaspoon ground cumin

¼ teaspoon chili powder

¼ teaspoon salt

¼ teaspoon ground pepper

1 medium cucumber, cut into 1/2-inch chunks

2 medium tomatoes, cut into 1/2-inch chunks

1 ripe avocado, cubed

2 tablespoons crumbled reduced-fat feta cheese

Frittata

2 medium Yukon Gold potatoes, diced 4 teaspoons olive oil, divided

2 cups sliced mushrooms (half of a 10-oz. package)

¼ teaspoon salt

4 cups baby spinach (half of a 5-oz. bag), chopped 4 scallions, thinly sliced (about 1/2 bunch)

¼ teaspoon dried thyme

¼ teaspoon ground pepper 6 large eggs

½ cup nonfat cottage cheese

Directions

Step 1

To prepare salad: Whisk lemon juice, oil, garlic, cumin, chili powder, salt, and pepper in a medium bowl. Add cucumber, tomatoes, and avocado. Toss gently to combine and set aside to let the flavors blend.

Step 2

To prepare frittata: Place potatoes in a microwave-safe dish and cover with vented plastic wrap or lid. Microwave on High for 2 minutes. Stir and microwave, covered, until just tender when pierced with a fork, 1 to 3 minutes more.

Step 3

Meanwhile, heat 2 tsp. oil in a medium nonstick or cast-iron skillet over medium-high heat. Add mushrooms, sprinkle with salt and cook, stirring, until they release their liquid, about 3 minutes. Stir in spinach, scallions, thyme, and pepper; continue cooking until the spinach has wilted, 2 to 3 minutes more. Transfer to a plate to cool. Wipe out the pan.

Step 4

Once the mushroom mixture has cooled, whisk eggs and cottage cheese in a large bowl. Add the cooled mushroom mixture and the potatoes; stir until well blended.

Step 5

Add the remaining 2 tsp. oil to the pan and place over medium-high heat until it begins to shimmer. Quickly pour in the egg mixture. Cook, lifting the edges with a flexible heatproof spatula to allow uncooked egg from the middle to flow underneath, until nearly set, about 3 minutes.

Step 6

Cover the pan, reduce heat to low, and cook until the top is set and no liquid egg remains, 6 to 8 minutes.

Step 7

To release the frittata from the pan, run the spatula around the edge, then underneath, until you can slide or lift it out onto a cutting board or serving plate. Cut into wedges. Sprinkle the avocado salad with feta and serve with the frittata.

Nutrition Facts

Per serving: Serving Size 1/4 frittata + 1 cup salad
415 calories
total fat 25g
saturated fat 5g
cholesterol 283mg
sodium 620mg
total carbohydrate 30g
dietary fiber 7g
total sugars 7g
protein 19g
vitamin c 36mg
calcium 146mg
iron 3mg
potassium 1041mg

Nutrition Profile:

Diabetes-Friendly, Nut-Free Healthy, Aging, Healthy, Immunity, Low Added Sugar, Soy-Free, Vegetarian, High-Protein, Gluten-Free, Low-Calorie

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