Spinach & Rice Frittata Recipe

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Ingredients:

Serving

2 tsp olive oil
1 medium onion, sliced
8 large egg whites (1 cup)
2 large eggs
1 (10 oz) package frozen chopped spinach, thawed and squeezed dry
1 1/2 cups leftover cooked long-grain rice
1 (8 oz) container low fat cottage cheese (1%)
1/3 cup skim milk
1/4 cup romano cheese
1/2 tsp salt
1/8 tsp ground black pepper
nonfat sour cream (optional)

Directions:

Preheat oven to 425°F In nonstick 10-inch skillet with oven-safe handle for baking in oven later, heat oil over medium heat until hot.
Add onion and cook, covered, until tender and golden, about 8 minutes, stirring occasionally.
Meanwhile, in large bowl, with fork, stir egg whites, whole eggs, spinach, rich, cottage cheese, milk, Romano, salt and pepper until blended.
Stir egg mixture into onion in skillet and place in oven.
Bake 18- 20 minutes or until frittata is set in center.
Cut into wedges to serve.
I like to add dollup of fat-free sour cream and a few chives on top.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	255.65 Kcal (1070 kJ)
Calories from fat	88.47 Kcal
		% Daily Value*
Total Fat	9.83g	15%
Cholesterol	109.99mg	37%
Sodium	659.51mg	27%
Potassium	293.14mg	6%
Total Carbs	22.36g	7%
Sugars	3.21g	13%
Dietary Fiber	2.24g	9%
Protein	19.39g	39%
Vitamin C	2.6mg	4%
Vitamin A	0.1mg	2%
Iron	0.8mg	4%
Calcium	246.7mg	25%

Amount Per 100 g
Calories	104.77 Kcal (439 kJ)
Calories from fat	36.25 Kcal
		% Daily Value*
Total Fat	4.03g	15%
Cholesterol	45.07mg	37%
Sodium	270.28mg	27%
Potassium	120.13mg	6%
Total Carbs	9.16g	7%
Sugars	1.32g	13%
Dietary Fiber	0.92g	9%
Protein	7.95g	39%
Vitamin C	1mg	4%
Iron	0.3mg	4%
Calcium	101.1mg	25%

* 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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