2 spray cooking spray
1/2 yellow onion, chopped
2 large eggs
4 large egg whites
Tony Chachare’s Cajun Seasoning, to taste (or simply sub salt and pepper)
1 1/2 cup grape tomatoes, cut in half
1 cup spinach (I used frozen organic)
2/3 cup shitake mushrooms (I used frozen organic)
1/2 cup crumbled feta cheese
2 Tbsp dried bread crumbs, panko variety*
Directions
1. Preheat broiler.
2. Spray a large heavy-bottomed ovenproof skillet with cooking spray; set over medium heat. Add onion, spinach, tomato and mushroom; cook until tender, stirring occasionally, about 5 to 7 minutes.
3. Beat eggs, egg whites and Cajun Seasoning in a medium bowl; stir in tomato mixture.
4. Spray bottom and sides of same skillet with cooking spray; set over medium heat. Pour egg mixture into skillet; cook until almost set, loosening edges of frittata occasionally, about 5 minutes. Sprinkle cheese over eggs; top with panko.
5. Place skillet under broiler, 4 inches from heat; broil until cooked through and panko browns, about 30 seconds to 1 minute (watch carefully to avoid burning). Remove from broiler immediately and let sit for 1 minute; cut into 4 wedges. Yields 1 wedge per serving.
Notes
*Panko are light, coarse bread crumbs available in the Asian section of the supermarket.
Sprinkle with fresh basil if desired.
Nutrition Facts
4 Servings
Amount Per Serving
Calories 131.0
Total Fat 6.7 g
Saturated Fat 3.6 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.8 g
Cholesterol 122.9 mg
Sodium 475.0 mg
Potassium 270.0 mg
Total Carbohydrate 6.4 g
Dietary Fiber 2.0 g
Sugars 0.5 g
Protein 12.1 g
Vitamin A 79.6 %
Vitamin B-12 9.6 %
Vitamin B-6 11.0 %
Vitamin C 12.9 %
Vitamin D 6.6 %
Vitamin E 1.5 %
Calcium 17.8 %
Copper 7.0 %
Folate 18.6 %
Iron 7.4 %
Magnesium 10.7 %
Manganese 24.3 %
Niacin 5.7 %
Pantothenic Acid 8.1 %
Phosphorus 15.0 %
Riboflavin 25.9 %
Selenium 18.5 %
Thiamin 6.3 %
Zinc 8.4 %
I hear you on the indulgence thing. It's kind of sad that people use the holidays as an excuse to just pig out and eat really unhealthy foods. This frittata looks similar to one we make (when we do frittatas, which isn't very often). We are having a brunch on the 23rd (well, brunch theme) and are doing frittatas. There will be a very similar looking one in that post recap
I love this post! It is so true and people act SO put out when you don't eat enough for 5 people. It may be the holidays and what makes me feel like I am celebrating is eating well and being healthy. I love frittatas, they are one of my favorite things to make and eat! I hope you are having a great holiday season! Thank you for your congratulations too
Deliciously done! I totally understand being looked at strangely for not over-indulging. Members of our family are sometimes the worst. Then they try to make us feel bad for not stuffing our girls with sweets. I have to constantly remind myself that the way I live is right for me even after all this time.
I guess that is actually one blessing with all of my daughter's food allergies people can't even try to feed her a lot of crap!
Isn't it funny the pressure that we receive to gorge ourselves? I know that in my husband's family, I often find people telling us to EAT, EAT, EAT…no matter how full our stomachs are. Moderation is the key to enjoying good food. I'm happy to find other people that are trying to practice the same this holiday season! Oh yes…this frittata looks delicious
Looks and sounds wonderful. I love the nutrition facts!
All these flavors are so Mediterranean and I eat them so often. I love all the ingredients you put in this frittata.
Oh and I hate that Pepto Bismol ad that's running now, about not “under indulging”
Ugh.