By Mayo Clinic Staff
April 05, 2017
Frittata is an Italian omelet with cheese, meat or vegetables mixed into the eggs rather than folded inside the eggs.
Number of servings Serves 4
- Healthy carb
- 1 teaspoon olive oil
- 1 garlic clove, minced
- 3 cups baby spinach leaves
- 3 whole eggs, plus 4 egg whites
- 1/4 teaspoon freshly ground black pepper
- 1/2 yellow onion, chopped (about 1/2 cup)
- 1/4 cup minced red bell pepper
- 2 waxy red or white potatoes, about 3/4 pound total weight, peeled and shredded
- 2 tablespoons chopped fresh basil
- 1/4 cup shredded part-skim mozzarella or provolone cheese
Heat the broiler. Position the rack 4 inches from the heat source.
In a large, nonstick frying pan with a flameproof handle, heat 1/2 teaspoon of the olive oil over medium heat. Add the garlic and saute until softened, about 1 minute. Stir in the spinach and cook until it wilts, 1 to 2 minutes. Transfer to a bowl. Set the frying pan aside.
In a bowl, whisk together the whole eggs, egg whites and pepper. Set aside.
Return the frying pan to medium heat and heat the remaining 1/2 teaspoon olive oil. Add the onion and saute until soft and translucent, about 4 minutes. Stir in the bell pepper and the potatoes and cook until the potatoes begin to brown but are still tender-crisp, 4 to 5 minutes.
Spread the potatoes in an even layer in the pan. Spread the spinach evenly over the potatoes. Sprinkle with the basil. Pour in the beaten eggs and sprinkle evenly with the cheese. Cook over medium heat until slightly set, about 2 to 3 minutes.
Carefully place the pan under the broiler and broil until the frittata is brown and puffy and completely set, about 3 minutes. Gently slide onto a warmed serving platter and cut into 4 wedges. Serve immediately.
Nutritional analysis per serving
Serving size: 1 wedge
- Calories 186
- Total fat 6 g
- Saturated fat 2 g
- Trans fat Trace
- Monounsaturated fat 3 g
- Cholesterol 144 mg
- Sodium 176 mg
- Total carbohydrate 20 g
- Dietary fiber 3 g
- Total sugars 3 g
- Added sugars 0 g
- Protein 13 g
- Vegetables 1
- Carbohydrates 1
- Protein and dairy 1
- Starches 1
- Nonstarchy vegetables 1
- Meat and meat substitutes 1
- Meats, poultry and fish 1
- Vegetables 2