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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.

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