Ricotta & Spinach Frittata

13. Ricotta & Spinach Frittata

Goat cheese and arugula frittata? Cheddar and kale frittata? Greens and cheeses are a match made in heaven, and the entire ordeal takes a mere 15 minutes.

Frittatas are the quintessential quick meal and perfect any time of day. Try it tonight with a simple green salad, then munch on leftovers tomorrow morning with a side of oatmeal or in a tortilla for a wholesome lunch.

Photo: Edward Pond

By Joanne Lusted

Serves: 4
Makes: 1 10-inch frittata
Hands-on time: 8 minutes
Total time: 15 minutes

INGREDIENTS:

• 8 egg whites (about 1 cup)
• 1 large egg
• 1/3 cup skim milk
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 medium white onion, thinly sliced
• 4 cups baby spinach
• 1/4 tsp each sea salt and ground black pepper
• Pinch ground nutmeg
• 2/3 cup low-fat ricotta cheese

INSTRUCTIONS:

1. Preheat oven to 375°F.
2. In a medium bowl, whisk together egg whites, egg and skim milk until frothy; set aside.
3. Heat oil in a 10-inch nonstick frying pan on medium. Add garlic and onion and sauté for 3 to 4 minutes, until softened. Add spinach to pan, in batches if necessary, and cook, stirring frequently, until wilted. Season with salt, pepper and nutmeg.
4. Pour egg mixture into pan and drop ricotta by the tablespoon over top. Cook for 3 minutes, until eggs begin to set on the bottom. Transfer pan to oven and bake for 8 minutes or until eggs are firm. Cut frittata into 4 wedges and serve immediately.

Nutrients per serving (1 5-inch wedge): Calories: 152, Total Fat: 7 g, Sat. Fat: 2 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 10 g, Fiber: 2 g, Sugars: 5 g, Protein: 15 g, Sodium: 400 mg, Cholesterol: 67 mg

Nutritional Bonus:
Soft, creamy low-fat ricotta has about 337 mg of calcium per 1/2 cup (one-third of your daily need) and a mere 155 mg of sodium. That’s about five times more calcium and five times less sodium than 1% cottage cheese
.