Cast Iron Skillet Spinach & Mushroom Frittata

The first time I ate a frittata was at my sister’s home in California, she made them for brunch one morning and they were fabulous.egg fritata 312

Since then I've been thinking of so many different variations of making frittatas, but my all time favorite combo is spinach and mushrooms topped with cheddar.  OMG, I've already been thinking about my next variation.    egg fritata 226

For my version of frittata, I used some egg whites to make them slightly healthier, however I definitely loaded up on cheese because I simply love it.egg fritata 231

And I also cooked the veggies in a cast-iron skillet followed by baking/broiling the eggs in the oven.  I highly recommend using a cast-iron skillet which really enhances the flavors of the veggies.egg fritata 250

This dish is so high in protein since it consists of eggs, cheese, and veggies.  Just one serving of frittata kept me full for the next 6 to 7 hours.  It’s no wonder people who are on a high protein diet loose weight so fast.  I’ve put the Atkins Diet to the test and IT DOES WORK, but it certainly has side effects which I’ll save for another post.egg fritata 311

Lastly, I added a 21 blend Organic No-Salt Seasoning that I purchased from Costco, or you can purchase from Amazon.  If you don’t have this particular seasoning, you can just add any seasoning blend you have on hand. 

Enjoy!egg fritata 264

NUTRITION: Eggs are a good source of Protein and Vitamin D. The yolks do contain a lot of cholesterol, however the yolk contains tons of nutrients that are good for you.  Egg Whites are a good source of protein without the added fat and cholesterol.  Spinach is loaded with tons of nutrients. It is rich in Vitamins A, C, and K, and is an excellent source of Iron and Folic Acid. Spinach also contains small amounts of Omega 3 fatty acids.  Mushrooms are a very good source of Vitamin B6 and Protein.  Although high in fat, cheese is a good source of Calcium and Protein.


INGREDIENTS (makes 4 comfortable servings using a 10" cast-iron skillet):
  • Extra Virgin Olive Oil – 1 tbsp
  • Crushed Red Pepper – 3/4 tsp  (use less if you can’t handle heat)
  • Garlic – 2 cloves  (chopped)
  • Onion – 1 small  (chopped)
  • Baby Portabello Mushrooms – 8 mushrooms  (chopped)
  • Spinach – 6 ounces (or 4 handfuls)  (chopped)
  • Organic Eggs – 5
  • Organic Egg Whites – 3
  • Milk 2% Reduced-Fat – 1/4 cup
  • Black Pepper – 1/2 tsp 
  • Kirkland Organic No-Salt Seasoning – 1 tsp 
  • salt – season every major ingredient as you go along
  • Cheddar Cheese Medium – 1 cup  (freshly grated)

DIRECTIONS:
1. Start by chopping the garlic, onion, and mushrooms. 
2. Heat a cast-iron skillet on medium heat, once hot, add EVOO.  Carefully swirl the skillet around so the oil coats all sides of the skillet.egg fritata 565
3. Add crushed red pepper and wait to hear a sizzle.egg fritata 567
4. Add the garlic and onion.  Stir and sauté for just 1 minute.  The heat of the cast-iron skillet will quickly turn the onions golden. 
5. After a minute, this is what you should have.egg fritata 571
6. Add the mushrooms and season with salt.  Sauté the mushrooms for 5 minutes.  Keep stirring in between.
7. Now preheat the oven at 350 degrees.egg fritata 584
8. While the mushrooms cook, wash and chop the spinach leaves. 
9. This is how the mushrooms should look.
10. Add the spinach leaves and season with salt.  Allow the spinach to cook for 5 minutes.
11. In the meantime combine the milk, eggs, and egg whites.  Season with salt, black pepper, and the no-salt seasoning blend.  Use a whisk and mix well.


12. This is what you have once the spinach wilts.  Stir to combine.  REDUCE THE HEAT TO LOW (dial #3).
13. Pour the egg mixture towards the sides of the pan.
14. Now push the veggies slightly towards the center making sure the edges and the bottom of the pan is covered with eggs.
15. Allow the eggs to cook for 5 minutes on low heat (dial #3).
16. In the meantime, grate some medium cheddar cheese, or whatever cheese you prefer.
17. Back to the eggs.  Top with cheese.
egg fritata 608egg fritata 610

18. Into the oven – I baked the frittata for 3 minutes and then broiled them for 4 minutes JUST MAKE SURE YOU WATCH THE EGGS CLOSELY ONCE YOU PUT THEM ON BROIL – THEY COULD BURN VERY EASILY.  egg fritata 611
19. End result.  Fluffy.  Allow the frittata to sit for a few minutes before slicing and serving. 
20. So good, and it’ll keep you full for a good 6 hours with a cup of tea.egg fritata 285

TELL ME: Have you ever made frittata?  What veggies/meats do you use?  Do you use all yolks or do you incorporate egg whites? 


29 comments:

  1. Yuuum! I love making frittatas- they always seem so fancy yet are one of the easiest meals to make! Cheese is a must for me- adds so much flavour! I love adding vegetarian sausages, mushrooms, zucchini, smoked salmon...the filling options are infinite! I used to only make 'em with whites but now I do a mix- makes such a difference to the overall flavor!

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  2. This looks delicious and hearty! And so funny that you mentioned that seasoning. I was at Costco this weekend and almost picked some up. :)

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  3. This looks delicious! Can't wait to try!

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  4. @Khushboo - I know, they really look fancy, but they are easier to make then an omelet. Ooohh.. didn't know they had vegetarian sausage, will have to check that out. I need yolks too, but I try and do half and half. :)

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  5. @Parita - The seasoning is worth buying, organic and 21 spices.. I add it to all the veggies.. it makes them taste better. :)

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  6. What a delicious looking frittata my friend :D

    Cheers
    Choc Chip Uru

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  7. I love frittatas any time of the day :) I like mine mainly veggies and mushroom and lots of cheese :)

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  8. I made a frittata once...it was going well until I idiotically decided to turn on the broiler and walk away. For 10 minutes. :(

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  9. This looks freaking delicious!! Going to have to try it this Saturday when it's my day off from my diet. =)

    V
    http://stylishlyme.com/

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  10. @Dixya - Thanks.. I enjoy them too, and they are so easy to make.
    @ChocChip - Thanks!

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  11. @Ameena - awww.. yeah, I literally sat on the floor and watched the frittata broil up. Sorry, try my version, maybe you'll have better luck. :)

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  12. @Stylishlyme - Thank You! Wait till Saturday? Hey wait, I thought this was diet food, it's all protein? :-)

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  13. Made this yesterday- but with courgettes, onion and mushroom and Italian seasoning and of course Cheese... lots and lots of cheese! Also noticed that the Frittata was much fluffier/lighter by using eggs that were bought up to room temperature. You got to watch it like a hawk once its on broiler!

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  14. @Sejal - Wow, you made this already? Italian Seasoning would work beautifully. Love cheese! I'm not surprised they would be more fluffier at room temperature. Oh yeah, I was sitting on the floor and watching it broil for a whole 3 to 4 minutes before I decided to turn it off. :) Thanks for your feedback. Much appreciated.

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  15. Love finding new uses for my cast iron skillet...I bet it really does enhance the flavor of the veggies =)

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  16. Definitely definitely making this! Thanks for sharing, Nisha!

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  17. Oh my my.... Looks so delicious ! this is one of my fav...

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  18. @Squishy - ha.. yes, it (cast-iron skillet) does do wonders for the flavors of veggies, especially onions.

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  19. @Lauren - Thanks... means a lot coming from you, Ms. Foodie! :-)

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  20. @Deepti - thanks. It's not a letdown, I promise.

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  21. What a fantastic recipe to lead us into the weekend! It will certainly be a hit with my guests. Thanks for sharing...

    -Shannon

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  22. I have never made a frittata before, but I have lots of recipes saved for them. I've always wanted to get one of those WIlliams Sonoma frittata pans, but they are so expensive. I don't know why I never thought to make one in a cast iron skillet.

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  23. I love a nice frittata for a light dinner or a weekend brunch. This one looks really good.

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  24. @Shannon - Thanks. Let me know if you try it. Feedback is always welcome.

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  25. @Christina - Yeah, I never made a frittata before this one either, but I really enjoyed it at my sister's. Oh, I didn't even know Williams Sonoma had frittata pans, not sure if I'd splurge on it because they come out beautifully in a cast-iron skillet. :)

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  26. @Amy - Thanks girl. It is yummy!

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  27. The cholesterol contained in the eggs is essentially irrelevant. Almost all serum cholesterol is endogenous; i.e. manufactured by your body. Very little cholesterol from food makes its way into your system.

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  28. Just made this and it turned out so good! I used kale instead of spinach and parmesan and goat cheese crumbles instead of cheddar because that's what I had in the fridge. Thanks for the recipe!

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    Replies
    1. Vicki, thanks for sharing your version.. I love your swaps. I love Kale with eggs too, so yummy. I'm not a fan of goat cheese unfortunately, but I love Parmesan. Glad it turned out well.

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