Baked Mediterranean Frittata

• 1 tbsp. olive oil
• 1 small red onion, chopped (about 1.5 cups)
• 2 cloves garlic, chopped or pressed
• 1 large red bell pepper, chopped (about 2 cups)
• 1 cup sliced mushrooms
• 6 cups fresh baby spinach or other leafy green
• 4 large eggs + 1 cup egg whites (or you can just use 8 eggs total)
• 1/3 cup whole wheat flour
• 1/2 tsp. baking powder
• 1 tsp. Dijon mustard
• 1/2 tsp. red pepper flakes
• 1 cup 1% cottage cheese
• 1 cup crumbled light feta cheese

Directions

1. Preheat oven to 350 F.
2. Heat olive oil in a 10 – 12 inch cast-iron pan. Saute the onion and garlic.  Add red pepper, sliced mushrooms, and spinach, and cook until soft. Turn off heat.
3. In a large mixing bowl, mix eggs and egg whites with a whisk or fork. Stir in the flour, baking powder, Dijon mustard, red pepper flakes, cottage cheese, and feta cheese.
4. Pour the egg mixture into the cast-iron pan. Bake for about 25 minutes until golden brown and the center is set.
5. Remove for oven and let stand for 10-15 minutes. Cut into slices and serve.

No Cast Iron Pan, No problem! You can also bake this dish in an 8 x 10 (of 11 inch) pyrex dish or 2 pyrex pie plates.  After step 3, add the sauteed vegetables to the egg mixture in the large bowl. Pour into pyrex dish that has been coated with olive oil, and bake (it will take longer – about 40-55 minutes depending on the dish you choose).

 Variations

• Feel free to vary the vegetables, or substitute another leafy green for the baby spinach
• If you’re not concerned about extra calories and fat, use 4 eggs in place of egg whites and full fat feta and cottage cheeses (but this light version is rich-tasting and flavourful)
• Fresh herbs (e.g., basil, oregano, rosemary) would be very good in this dish
• Garnish with fresh chives

Nutrition Notes

• Spinach, like other dark leafy greens, is a nutrition powerhouse, rich in vitamins A and C, folic acid, fiber, magnesium, can carotenoids.
• Red peppers are exceptionally rich in vitamin C (one medium red pepper has twice as much vitamin C as an orange)
• Mushrooms are rich in dietary fiber associated with cholesterol-lowering (chitin) and heart health (beta-glucan), and antioxidants
• Onions are rich sources of protective phytochemicals, including sulfur compounds and the flavonoid quercetin. Sulfur compounds, which give onions their pungent taste and smell, are thought to help cells detoxify potential carcinogens. Quercetin is associated with reduced chronic inflammation that can trigger heart disease and some cancers.

Yield: Makes EIGHT Servings.

Nutrition Per Serving

• 155 calories
• 15 g protein
• 10 g carbohydrate
• 7 g fat (2.3 g sat fat)
• 99 mg cholesterol
• 2 g fiber
• 825 mg sodium
• 205 mg calcium
• 345 mg potassium
• vitamin C: 86% RDI

You’ll find more healthy recipes here.