Quantcast

Spinach Potato Frittata - KOAM TV 7

Spinach Potato Frittata

© iStockphoto.com/Jason Reekie © iStockphoto.com/Jason Reekie

 

Frittatas are Italian-style omelets that are much easier to make than regular omelets since they don't need to be folded and the eggs finish cooking under the broiler in the oven. This frittata uses in-season fresh spinach, which provides immune-boosting nutrients and antioxidants. Eggs are naturally nutrient-rich, so don't shy away from enjoying them in your healthful eating plan. One egg is only 75 calories and contains high-quality protein along with 13 essential vitamins and minerals. Eggs play a role in weight management, eye health, brain function, muscle strength and healthy pregnancy.

Makes 4 servings (4 omelets, 1 omelet per serving)

Ingredients

1 tablespoon canola oil
1¼ cups frozen diced hash brown potatoes, thawed in microwave
1 clove garlic, finely minced
2 cups loosely packed baby spinach leaves
6 large eggs
⅓ cup 1% low-fat milk
⅛ teaspoon salt
½ cup shredded mozzarella cheese

Directions

  1.    Preheat oven broiler.
  2.    Spread oil along sides and bottom of 10-inch ovenproof skillet and heat over medium-high heat.
  3.    Add thawed hash browns and garlic to skillet. Cook, stirring frequently, for 5 minutes.
  4.    Add spinach, stir and cook until spinach wilts slightly, about 1 to 2 minutes.
  5.    In a small bowl, whisk together eggs, milk and salt.
  6.    Pour over potato mixture, cover and cook until eggs are almost set, about 6 to 8 minutes. Eggs will be runny on top.
  7.    Remove from heat and sprinkle with cheese. Broil about 6 inches from heat until eggs are completely set and cheese melts, about 2 to 3 minutes.


Nutrition information (per serving)

Calories: 260
Protein: 17g (27%)
Carbohydrate: 16g (25%)
Fat: 13.5g (48%)
Saturated Fat: 4g (14%)
Cholesterol: 325mg
Sodium: 305mg
Calcium: 210mg
Iron: 2.5mg
Vitamin A: 1895 IU
Vitamin C: 10mg
Fiber: 1.5g

Copyright (c) 2010 Studio One Networks. All rights reserved.

Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.

  • Recipes from the KOAM Morning NewsAll RecipesMore>>

  • SOY LADY 1-16-18

    SOY LADY 1-16-18

  • SOY LADY: Edamame and Corn Salsa

    SOY LADY: Edamame and Corn Salsa

    Tuesday, December 12 2017 8:39 AM EST2017-12-12 13:39:23 GMT
    Edamame and Corn Salsa Recipe submitted by: Margaret Miller, Burdett, KS Ingredients: 1 ½ cups shelled edamame, cooked 1 cup corn 3 small tomatoes, diced ¼ cup chopped cilantro ½ cup diced red onion 1 tablespoons vegetable oil or olive oil 1 tablespoon balsamic vinegar 2 teaspoons lime juice Salt and Pepper Directions:  Combine all ingredients and refrigerate at least two hours.   Serve with pita or tortilla chips. 2...More >>
    Edamame and Corn Salsa Recipe submitted by: Margaret Miller, Burdett, KS Ingredients: 1 ½ cups shelled edamame, cooked 1 cup corn 3 small tomatoes, diced ¼ cup chopped cilantro ½ cup diced red onion 1 tablespoons vegetable oil or olive oil 1 tablespoon balsamic vinegar 2 teaspoons lime juice Salt and Pepper Directions:  Combine all ingredients and refrigerate at least two hours.   Serve with pita or tortilla chips. 2...More >>
  • KOAM Morning News Thanksgiving Spread

    KOAM Morning News Thanksgiving Spread

    Thursday, November 23 2017 9:45 AM EST2017-11-23 14:45:23 GMT
    Ashley’s Best Green Bean Casserole Ingredients: 2(14.5ounce) cans green beans, drained 1(10.75ounce) can condensed cream of mushroom soup 1(6ounce) can French fried onions 1 cup shredded Cheddar cheese Directions: Preheat oven to 350 degrees. Place green beans and soup in a large microwave-safe bowl.  Mix well and heat in the microwave on High until warm (3 to 5 minutes). Stir in ½ cup of cheese and heat mixture for another 2 to 3 minutes. Transfer gre...More >>
    Ashley’s Best Green Bean Casserole Ingredients: 2(14.5ounce) cans green beans, drained 1(10.75ounce) can condensed cream of mushroom soup 1(6ounce) can French fried onions 1 cup shredded Cheddar cheese Directions: Preheat oven to 350 degrees. Place green beans and soup in a large microwave-safe bowl.  Mix well and heat in the microwave on High until warm (3 to 5 minutes). Stir in ½ cup of cheese and heat mixture for another 2 to 3 minutes. Transfer gre...More >>
Powered by Frankly

KOAM - Licensed to Pittsburg, Kansas
Send tips, ideas and press releases to: tips@koamtv.com
Send newsroom questions or comments to: comments@koamtv.com
Phone: (417) 624-0233 or (620) 231-0400
Web comments or questions: webmaster@koamtv.com
Newsroom Fax: (417) 624-3158

Powered by WorldNow All content © Copyright 2000 - 2018 KOAM. All Rights Reserved. For more information on this site, please read our Privacy Policy, and Terms of Service, and Ad Choices.