MEDITERRANEAN VEGETABLE FRITTATA
A frittata is always an adventure in the kitchen. There are so many options you could use that it is hard to make your selections. As long as your choices include at least a few cups of veggies and some herbs and seasonings, it is hard to go wrong. This Mediterranean vegetable frittata is a bountiful embrace of some spring veggies, along with a tasty combination of spices and herbs. The combinations are endless, so have fun with your favorite veggies, herbs, and cheese if desired. This nutritious combo of spinach and artichokes provides you with fiber, potassium, vitamins A, C, K, iron, folate, and magnesium.
Equipment
- Nonstick or cast iron skillet
Ingredients
- 2 1/4 cups egg substitute the equivalent of 12 eggs, if you desire to mix
- 3 Tablespoons nonfat milk or milk of choice
- 3 cloves of garlic minced
- 3 cups fresh spinach or 1 1/2 cups frozen spinach, defrosted, drained
- 1/2 cup artichoke hearts chopped into thirds
- 3/4 cup reduced-fat feta cheese + 1 Tablespoon or desired cheese
- 1/4 teaspoon salt
- fresh pepper to taste
- 1/4 cup fresh basil chopped into small pieces
- Nonstick cooking spray
- Always an option :): hot sauce
Instructions
- Preheat the oven to 425 degrees. Place egg substitute, milk, and salt in a medium mixing bowl. Whisk until well-blended. Blend in the 3/4 cup cheese and set aside.
- Place a medium nonstick skillet (or cast iron) over medium heat. Spray with nonstick cooking spray and heat pan for 2–3 minutes.
- Add garlic and sauté for 3–4 minutes. Add spinach and artichoke and continue to cook for 5–6 minutes, or until artichokes are slightly browned. Season with pepper to taste.
- Give the egg mixture another whisk and pour over the vegetables. Stir with a rubber spatula briefly to combine and evenly distribute the eggs and veggies across the pan. Sprinkle with the remaining tablespoon of cheese.
- Cook for a few minutes, or until the edges of the frittata turn a little lighter in color. Carefully transfer the pan to the preheated oven. Bake for 15 minutes, until the eggs are puffed and the center jiggles just a bit when you give the pan a gentle shake.
- Remove the frittata from the oven and allow it to cool for about 5 minutes. Slice into 8 pieces. Sprinkle with fresh herbs and serve with hot sauce, if desired.
Notes
Other combo options: mushrooms, arugula, goat cheese; broccoli, cheddar, turkey bacon; tomatoes, mozzarella, basil; zucchini, eggplant, mozzarella.
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