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.
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.
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.
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 – ¾ 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 – ¼ cup
- Black Pepper – ½ tsp
- Kirkland Organic No-Salt Seasoning – 1 tsp
- salt – season every major ingredient as you go along
- Cheddar Cheese Medium – 1 cup (freshly grated)
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.
3. Add crushed red pepper and wait to hear a sizzle.
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.
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.
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.
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.
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.
TELL ME: Have you ever made frittata? What veggies/meats do you use? Do you use all yolks or do you incorporate egg whites?