Vegetable Breakfast Frittata

serves 4

adapted from Cooking Light December 2012

 

Ingredients

4 large eggs

¼ cup lowfat milk or water

2 teaspoon canola oil or canola spray

pinch of salt and pepper

1 medium onion, chopped

8 oz mushrooms (shiitake or button), sliced

1 cup shredded potatoes

¼ cup water or stock (low-sodium)

2 Tbsp basil, chopped

2 ounces Swiss cheese, grated (or other favorite type of cheese)

4 cups fresh spinach or kale, washed and roughly chopped

4 slices turkey bacon, chopped (optional)

 

Instructions

  1. Preheat oven to 350°F.
  2. If using, cook turkey bacon in a large skillet over medium heat until crisp. Remove bacon from pan.
  3. Add onion and mushrooms to drippings in pan; sauté for 5 minutes. Add potatoes and water/stock; cook 5 minutes, stirring frequently.
  4. Add spinach or kale, basil, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook 2 minutes or until spinach wilts.
  5. Remove from heat. Stir in crumbled bacon and cheese. Place mushroom mixture into a baking dish coated with cooking spray or oil.
  6. Combine remaining 1/4 teaspoon salt, 1/4 teaspoon pepper, milk, and eggs in a medium bowl.
  7. Pour egg mixture over mushroom mixture. Bake until set in the middle and beginning to brown, 25-30 minutes.

 

NUTRITIONAL INFORMATION

1 serving contains: Calories (kcal) 227, Fat (g) 9

Saturated Fat (g) 4, Cholesterol (mg) 225, Carbohydrates (g) 22

Dietary Fiber (g) 3, Total Sugars (g) 3, Protein (g) 16, Sodium (mg) 285