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Pea and Spinach Frittata


Pea and Spinach Frittata

Pea and Spinach Frittata

Tablespoon for tablespoon, grated Romano or Parmesan cheese goes a lot farther than other cheeses toward boosting the flavor of recipes.

Yield

Makes 4 servings

Ingredients

Nonstick cooking spray
1 cup chopped onion
1/4 cup water
1 cup frozen peas
1 cup torn stemmed washed spinach
6 egg whites
2 eggs
1/2 cup cooked brown rice
1/4 cup fat-free (skim) milk
2 tablespoons grated Romano or Parmesan cheese
1 tablespoon chopped fresh mint or 1 teaspoon dried mint leaves, crushed
1/4 teaspoon black pepper
1/8 teaspoon salt
Additional grated Romano or Parmesan cheese for garnish

Preparation

  1. Coat large skillet with nonstick cooking spray. Combine onion and water in skillet. Bring to a boil over high heat. Reduce heat to medium. Cover; cook 2 to 3 minutes or until onion is tender. Stir in peas. Cook until peas are heated through; drain. Stir in spinach. Cook and stir about 1 minute or until spinach just starts to wilt.
  2. Meanwhile, combine egg whites, eggs, rice, milk, 2 tablespoons Romano cheese, mint, pepper and salt in medium bowl. Add egg mixture to skillet. Cook, without stirring, 2 minutes until eggs begin to set. Run large spoon around edge of skillet, lifting eggs for even cooking. Remove skillet from heat when eggs are almost set but surface is still moist.
  3. Cover; let stand 3 to 4 minutes or until surface is set. Garnish top with additional Romano cheese. Cut into 4 wedges to serve.

Nutritional Information

Serving Size: 1 frittata wedge
Fiber 4 g
Carbohydrate 18 g
Cholesterol 110 mg
Saturated Fat 1 g
Total Fat 4 g
Calories from Fat 22 %
Calories 162
Protein 14 g
Sodium 246 mg

Dietary Exchange

Meat 1
Vegetable 1-1/2
Starch 1

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