Recipe Tip  
  April 2011
Spinach and Mushroom Frittata for One  

1 tsp olive oil
1/4 cup coarsely chopped fresh mushrooms
1/4 cup baby spinach leaves, stems removed
1 whole egg
3 whites
Kosher salt and fresh ground pepper to taste
1 Tbsp feta cheese

Preheat oven broiler
Heat the oil in a 7-inch heatproof skillet on medium-high heat.  Add the mushrooms, and sauté for 3 minutes.  Add the spinach and cook just until spinach wilts, about 30 seconds.  Pour off any remaining liquid.

Beat the egg and whites with salt and pepper in a small bowl.  Pour the mixture over the mushrooms and spinach.  Let the eggs set over medium –high heat repeatedly lifting the edges to allow uncooked egg to flow to the bottom, about 3-5 minutes.  When the frittata is almost set, sprinkle with feta cheese.

Set the pan under the broiler about 6 inches from the heat source.  Broil until the top is set and the cheese is melted, 3-5 minutes.

Nutritional Analysis
Cals ~195
Fat  ~ 10 grams  (2.5 sat and 0 trans)
Carbs 3 grams
Protein 20 grams

Count as 3 proteins + 1 fat

Slightly adapted from Diabetes Forecast, May 2011

Recipe Tip Archive

 

About Lisa
Testimonials
OA & OA HOW Members
Rates
Food Diaries
My Offices
People I know and Trust
Contact Lisa

 

Lisa Checking In:

Please Click on Home Page