Spinach and Tomato Frittata

Vegetarian
Gluten Free
Health score
13%
Spinach and Tomato Frittata
20 min.
4
118kcal

Suggestions


Start your day on a delicious note with this vibrant Spinach and Tomato Frittata, a perfect dish for breakfast, brunch, or even as a delightful antipasti. This vegetarian and gluten-free recipe is not only quick to prepare—taking just 20 minutes—but it also packs a nutritious punch with each serving containing only 118 calories. The combination of fresh spinach, juicy tomatoes, and creamy feta cheese creates a symphony of flavors that will tantalize your taste buds.

Imagine the aroma of sautéed spinach mingling with the rich scent of eggs and the tangy notes of feta as you whip up this easy-to-make frittata. It's a fantastic way to incorporate more greens into your diet while enjoying a satisfying meal that keeps you energized throughout the day. Whether you're cooking for yourself or entertaining guests, this frittata is sure to impress with its beautiful presentation and delightful taste.

Perfectly cooked and lightly broiled, the frittata achieves a golden top that adds a touch of elegance to your table. Serve it warm or at room temperature, and watch as it becomes the star of your morning meal. With its simple ingredients and quick preparation, this Spinach and Tomato Frittata is a must-try for anyone looking to elevate their breakfast game!

Ingredients

  •  egg whites 
  •  eggs 
  • 0.3 cup skim milk fat-free (skim)
  • ounces feta cheese crumbled
  • 0.3 cup spring onion chopped ( 5 medium)
  • 0.3 teaspoon ground pepper red (cayenne)
  • ounces pkt spinach fresh packed
  • cup tomatoes chopped
  • tablespoons water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • aluminum foil
  • broiler

Directions

  1. Coarsely chop spinach. In 2-quart saucepan, place spinach and water. Cover and cook over medium-low heat 3 to 5 minutes or until wilted.
  2. Meanwhile, in medium bowl, mix eggs, egg whites, onions, milk and ground red pepper until well blended.
  3. In 12-inch nonstick ovenproof skillet, arrange wilted spinach, tomato and feta cheese. (If ovenproof skillet is unavailable, wrap skillet handle with foil before placing under broiler.)
  4. Pour egg mixture over top. Cover and cook over medium-low heat 6 to 7 minutes or until almost set.
  5. Uncover skillet; broil about 6 inches from heat 1 minute.
  6. Let stand 1 minute before serving.

Nutrition Facts

Calories118kcal
Protein35.03%
Fat48.69%
Carbs16.28%

Properties

Glycemic Index
48.56
Glycemic Load
1.05
Inflammation Score
-9
Nutrition Score
17.715652299964%

Flavonoids

Naringenin
0.25mg
Luteolin
0.21mg
Kaempferol
1.96mg
Myricetin
0.15mg
Quercetin
2.23mg

Nutrients percent of daily need

Calories:117.95kcal
5.9%
Fat:6.46g
9.94%
Saturated Fat:2.96g
18.5%
Carbohydrates:4.86g
1.62%
Net Carbohydrates:3.54g
1.29%
Sugar:2.36g
2.62%
Cholesterol:135.83mg
45.28%
Sodium:278.08mg
12.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.45g
20.91%
Vitamin K:157.58µg
150.07%
Vitamin A:3372.98IU
67.46%
Vitamin B2:0.46mg
26.93%
Selenium:17.41µg
24.87%
Folate:87.3µg
21.83%
Vitamin C:14.73mg
17.86%
Manganese:0.33mg
16.44%
Phosphorus:159.15mg
15.91%
Calcium:148.35mg
14.84%
Potassium:388.57mg
11.1%
Vitamin B6:0.22mg
10.97%
Vitamin B12:0.64µg
10.71%
Magnesium:39.39mg
9.85%
Iron:1.69mg
9.39%
Vitamin E:1.23mg
8.21%
Vitamin B5:0.8mg
7.98%
Zinc:1.16mg
7.73%
Vitamin D:0.89µg
5.9%
Vitamin B1:0.09mg
5.69%
Fiber:1.32g
5.29%
Copper:0.1mg
5.06%
Vitamin B3:0.69mg
3.44%