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>>

  • Fresh Corn and Avocado Salsa

    Fresh Corn and Avocado Salsa

    Thursday, May 25 2017 5:12 PM EDT2017-05-25 21:12:30 GMT

    Ingredients · 4 ears Sweet Corn · 2 whole Very Firm Avocados, Diced · 1/2 Red Onion, Diced · 2 Cloves of Garlic · 1/2 Jalapeno, Seeded and Finely Diced · 1/2 Red Bell Pepper, Seeded and Finely Diced · 1 whole Juice of Lime · Plenty of Chopped Cilantro · Salt to Taste · 1 Tablespoon Vinegar · 1 teaspoon Sugar (optional) Instructions Slice kernels off the corn, and combine it with all remaining ing...

    More >>

    Ingredients · 4 ears Sweet Corn · 2 whole Very Firm Avocados, Diced · 1/2 Red Onion, Diced · 2 Cloves of Garlic · 1/2 Jalapeno, Seeded and Finely Diced · 1/2 Red Bell Pepper, Seeded and Finely Diced · 1 whole Juice of Lime · Plenty of Chopped Cilantro · Salt to Taste · 1 Tablespoon Vinegar · 1 teaspoon Sugar (optional) Instructions Slice kernels off the corn, and combine it with all remaining ing...

    More >>
  • Cooking w/ Chuckie: Mediterranean Quinoa Salad

    Cooking w/ Chuckie: Mediterranean Quinoa Salad

    Wednesday, May 10 2017 1:32 PM EDT2017-05-10 17:32:46 GMT
    Ingredients 1 cup Quinoa, dry 2 cups low-sodium chicken broth 2 tablespoons lemon juice 2 tablespoons red wine vinegar 1 teaspoon Fresh garlic, minced 1 1/2 tablespoons extra virgin olive oil 1/2 teaspoon salt 1/8 teaspoon ground white pepper 1/4 cup Fresh red bell peppers, seeded, diced 2 tablespoons Fresh green onions, diced 2 tablespoons Fresh red onions, peeled, diced 1/2 cup Fresh cherry tomatoes, halved 1/8...More >>
    Ingredients 1 cup Quinoa, dry 2 cups low-sodium chicken broth 2 tablespoons lemon juice 2 tablespoons red wine vinegar 1 teaspoon Fresh garlic, minced 1 1/2 tablespoons extra virgin olive oil 1/2 teaspoon salt 1/8 teaspoon ground white pepper 1/4 cup Fresh red bell peppers, seeded, diced 2 tablespoons Fresh green onions, diced 2 tablespoons Fresh red onions, peeled, diced 1/2 cup Fresh cherry tomatoes, halved 1/8...More >>
  • Sesame Beef Kabobs

    Sesame Beef Kabobs

    Tuesday, May 2 2017 4:55 PM EDT2017-05-02 20:55:50 GMT
    1 pound boneless beef sirloin steak (1 inch thick) 2 tablespoon soy sauce 2 tablespoons lime juice 2 tablespoons vegetable oil 2 tablespoons honey 1 tablespoon sesame oil 2 teaspoons sesame seeds 1 teaspoon grated lime peel Cut steak into 1-inch pieces and place in re-sealable plastic bag. Add soy sauce, lime juice, vegetable oil, honey, sesame oil, sesame seeds and lime peel to bag and mix well. Refrigerate for an hour. Remove steak from marinade and discard marinade. Thread ...More >>
    1 pound boneless beef sirloin steak (1 inch thick) 2 tablespoon soy sauce 2 tablespoons lime juice 2 tablespoons vegetable oil 2 tablespoons honey 1 tablespoon sesame oil 2 teaspoons sesame seeds 1 teaspoon grated lime peel Cut steak into 1-inch pieces and place in re-sealable plastic bag. Add soy sauce, lime juice, vegetable oil, honey, sesame oil, sesame seeds and lime peel to bag and mix well. Refrigerate for an hour. Remove steak from marinade and discard marinade. Thread ...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 - 2017 KOAM. All Rights Reserved. For more information on this site, please read our Privacy Policy, and Terms of Service, and Ad Choices.