Mini Spinach Artichoke Frittatas | Healthy AF



Easy Spinach Artichoke Frittata Recipe

Nutrition Highlights(per serving)

Calories139
Carbs6g
Protein10g
Nutrition Facts Servings: 6 (1 slice each)
Amount per serving  
Calories 139
% Daily Value*
Total Fat9g 12%
Saturated Fat 2g 10%
Cholesterol189mg 63%
Sodium160mg 7%
Total Carbohydrate6g 2%
Dietary Fiber 3g 11%
Total Sugars 2g  
Includes 0g Added Sugars 0%
Protein10g  
Vitamin D 1mcg 5%
Calcium 141mg 11%
Iron 2mg 11%
Potassium 433mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time40 min
Prep10 min, Cook30 min
Servings6 (1 slice each)

Think you’re too busy in the mornings for a healthy breakfast? You’re not! Make a frittata on the weekend and cut it into portions to heat up for the week ahead.

Frittatas are an easy and delicious way to add protein and vegetables to your breakfast routine. They’re simple to make and you can customize them with any vegetables you have on hand.

This spinach artichoke frittata is flavorful and full of fiber, folate, calcium, and iron thanks to a generous portion of baby spinach. It’s also full of protein to keep you full for hours. A handful of cheese sprinkled in makes this frittata taste extra special, but it’s actually low in sodium.

Ingredients

  • 1 teaspoon olive oil
  • 2 cloves garlic, minced
  • 1 (8-ounce) bag baby spinach
  • 1 cup quartered artichoke hearts, drained
  • 1/4 cup shredded part-skim mozzarella cheese
  • 6 large eggs
  • 1/2 cup skim milk
  • 1/2 teaspoon black pepper

Preparation

  1. Heat oven to 350F.
  2. Heat oil in a 12-inch oven-safe skillet. Add garlic and spinach and cook until spinach is wilted. Remove from heat.
  3. Add artichoke hearts and sprinkle with cheese.
  4. Whisk together eggs, milk, and pepper. Pour over cheese.
  5. Bake 20 to 25 minutes or until eggs are set in the middle. Remove from oven and cool at least 5 minutes before cutting.

Ingredient Variations and Substitutions

You can use any vegetables in this frittata.

Mushrooms and bell peppers would be delicious added to the mix and sauteed with the spinach.

You may use egg substitute or egg whites for part or all of the eggs if you prefer. That'll lower the fat and cholesterol count, but also reduce important nutrients like choline.

Cooking and Serving Tips

 In a pinch for dinner? Frittatas make great easy dinners, too!

The amount of spinach used will seem like a lot at first, but it will shrink down as it cooks.

Serve this frittata with whole grain toast and fruit for a complete breakfast.






Video: Easy and Healthy Spinach Egg Casserole

Easy Spinach Artichoke Frittata Recipe
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Date: 09.12.2018, 14:56 / Views: 65332