Pea And Spinach Frittata Recipe

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Ingredients:

Serving

nonstick cooking spray
1 cup. chopped onion
1/4 cup. water
1 cup. frozen peas
1cup. washed, stemmed and torn fresh spinach; may use frozen spinach
6 egg whites
2 eggs
1/2 cup. cooked brown rice
1/4 cup. fat-free milk
2 tbsp. grated romano cheese
2 tbsp. grated parmesan cheese
1 tbsp. chopped fresh mint
1/4 tsp. black pepper
1/8 tsp, salt
additional grated romano and parmesan cheese, for garnish

Directions:

Coat large nonstick skillet with cooking spray. Combine onion and water in skillet. Bring to a boil ober high heat. Reduce heat to medium. Cover; cook 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.
Meanwhile, combine egg whites, eggs, rice milk, cheeses, mint, pepper and salt in medium bowl. Add egg mixture to skillet. Cook, without stirring, 2 minutes or until eggs begin to set. Run large spoon around edge of skillet, lifting eggs for even cooking. Remove skillet from heat when egs are almost set but surface is still moist. Cover; let stand 4 minutes or until surface is set. Garnish with additional cheese.
Cut into 4 wedges to serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	182.71 Kcal (765 kJ)
Calories from fat	47.31 Kcal
		% Daily Value*
Total Fat	5.26g	8%
Cholesterol	91.74mg	31%
Sodium	364.75mg	15%
Potassium	292.2mg	6%
Total Carbs	18.72g	6%
Sugars	7.12g	28%
Dietary Fiber	3.37g	13%
Protein	14.79g	30%
Vitamin C	10mg	17%
Vitamin A	0.2mg	6%
Iron	23.4mg	130%
Calcium	164mg	16%

Amount Per 100 g
Calories	88.4 Kcal (370 kJ)
Calories from fat	22.89 Kcal
		% Daily Value*
Total Fat	2.54g	8%
Cholesterol	44.38mg	31%
Sodium	176.47mg	15%
Potassium	141.37mg	6%
Total Carbs	9.06g	6%
Sugars	3.45g	28%
Dietary Fiber	1.63g	13%
Protein	7.15g	30%
Vitamin C	4.9mg	17%
Vitamin A	0.1mg	6%
Iron	11.3mg	130%
Calcium	79.3mg	16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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