Spinach-Mushroom Frittata with Avocado Salad

Spinach-Mushroom Frittata with Avocado Salad

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From: Diabetic Living Magazine, Summer 2019

Frittatas are like omelets, only easier—and they taste great hot, warm or cold. This vegetable-packed version is spiked with Mediterranean flavor and paired with a cool salad of lemony cucumbers and tomatoes with creamy avocado. This easy recipe is perfect for brunch, lunch or dinner!

Ingredients 4 servings

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Original recipe yields 4 servings
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  • Salad
  • 2 tablespoons lemon juice
  • 4 teaspoons olive oil
  • 1 clove garlic, minced
  • ¼ teaspoon ground cumin
  • ¼ teaspoon chili powder
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 medium cucumber, cut into ½-inch chunks
  • 2 medium tomatoes, cut into ½-inch chunks
  • 1 ripe avocado, cubed
  • 2 tablespoons crumbled reduced-fat feta cheese
  • Frittata
  • 2 medium Yukon Gold potatoes, diced
  • 4 teaspoons olive oil, divided
  • 2 cups sliced mushrooms (half of a 10-oz. package)
  • ¼ teaspoon salt
  • 4 cups baby spinach (half of a 5-oz. bag), chopped
  • 4 scallions, thinly sliced (about ½ bunch)
  • ¼ teaspoon dried thyme
  • ¼ teaspoon ground pepper
  • 6 large eggs
  • ½ cup nonfat cottage cheese

Preparation

  • Prep

  • Ready In

  1. To prepare salad: Whisk lemon juice, oil, garlic, cumin, chili powder, salt, and pepper in a medium bowl. Add cucumber, tomatoes, and avocado. Toss gently to combine and set aside to let the flavors blend.
  2. To prepare frittata: Place potatoes in a microwave-safe dish and cover with vented plastic wrap or lid. Microwave on High for 2 minutes. Stir and microwave, covered, until just tender when pierced with a fork, 1 to 3 minutes more.
  3. Meanwhile, heat 2 tsp. oil in a medium nonstick or cast-iron skillet over medium-high heat. Add mushrooms, sprinkle with salt and cook, stirring, until they release their liquid, about 3 minutes. Stir in spinach, scallions, thyme, and pepper; continue cooking until the spinach has wilted, 2 to 3 minutes more. Transfer to a plate to cool. Wipe out the pan.
  4. Once the mushroom mixture has cooled, whisk eggs and cottage cheese in a large bowl. Add the cooled mushroom mixture and the potatoes; stir until well blended.
  5. Add the remaining 2 tsp. oil to the pan and place over medium-high heat until it begins to shimmer. Quickly pour in the egg mixture. Cook, lifting the edges with a flexible heatproof spatula to allow uncooked egg from the middle to flow underneath, until nearly set, about 3 minutes.
  6. Cover the pan, reduce heat to low, and cook until the top is set and no liquid egg remains, 6 to 8 minutes.
  7. To release the frittata from the pan, run the spatula around the edge, then underneath, until you can slide or lift it out onto a cutting board or serving plate. Cut into wedges. Sprinkle the avocado salad with feta and serve with the frittata.

Nutrition information

  • Serving size: ¼ frittata + 1 cup salad
  • Per serving: 415 calories; 25 g fat(5 g sat); 7 g fiber; 30 g carbohydrates; 19 g protein; 117 mcg folate; 283 mg cholesterol; 7 g sugars; 0 g added sugars; 2,700 IU vitamin A; 35 mg vitamin C; 146 mg calcium; 3 mg iron; 620 mg sodium; 1,041 mg potassium
  • Nutrition Bonus: Vitamin C (58% daily value), Vitamin A (54% dv), Folate (29% dv)
  • Carbohydrate Servings: 2

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