Ricotta & Spinach Frittata
Frittatas are the quintessential quick meal and perfect any time of day. Try this spinach frittata 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.
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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.
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- 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
- Preheat oven to 375°F.
- In a medium bowl, whisk together egg whites, egg and skim milk until frothy; set aside.
- 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.
- 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.
- Serving Size 1/4 of frittata
- Calories 152
- Carbohydrate Content 10 g
- Cholesterol Content 67 mg
- Fat Content 7 g
- Fiber Content 2 g
- Protein Content 15 g
- Saturated Fat Content 2 g
- Sodium Content 400 mg
- Sugar Content 5 g
- Monounsaturated Fat Content 0 g
- Polyunsaturated Fat Content 1 g