Spinach & Rice Frittata
Description: Delight in this Spinach & Rice Frittata, a wholesome breakfast option that marries the rich flavors of eggs and vegetables with the satisfying texture of rice, making it an ideal choice for a nourishing brunch or a light meal any time of day. This recipe, featured on lovewithrecipes.com, is not only easy to prepare but also a fantastic way to sneak in some extra vegetables into your diet, ensuring you start your day with a nutritious bang.
Total Time: 40 minutes
Prep Time: 20 minutes
Cook Time: 20 minutes
Recipe Category: Breakfast
Servings: 4 main dish servings
Keywords:
- Vegetable
- Healthy
- Brunch
- Less than 60 minutes
- Oven-baked
- Easy
- Inexpensive
Ingredients
| Ingredient | Quantity |
|---|---|
| Olive oil | 2 tablespoons |
| Onion (finely chopped) | 1 medium |
| Eggs | 8 large |
| Frozen chopped spinach (thawed) | 2 cups |
| Cooked long-grain rice | 1 ½ cups |
| Low-fat cottage cheese | 1 cup |
| Skim milk | ⅓ cup |
| Romano cheese (grated) | ¼ cup |
| Salt | ½ teaspoon |
| Ground black pepper | ⅛ teaspoon |
| Nonfat sour cream (for serving) | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 276.4 |
| Total Fat | 8.2 g |
| Saturated Fat | 2.7 g |
| Cholesterol | 104.6 mg |
| Sodium | 752.5 mg |
| Total Carbohydrates | 26.4 g |
| Dietary Fiber | 2.8 g |
| Sugars | 4.3 g |
| Protein | 24 g |
Instructions
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Preheat the Oven: Begin by preheating your oven to 425°F (220°C). This step is crucial, as a hot oven is necessary for achieving the perfect frittata texture.
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Prepare the Skillet: In a nonstick 10-inch skillet equipped with an oven-safe handle, add the olive oil. Place the skillet over medium heat and allow the oil to heat until it shimmers, indicating that it’s hot and ready for cooking.
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Sauté the Onions: Once the oil is hot, add the finely chopped onion to the skillet. Cook the onions, covering the skillet to help them soften, until they are tender and golden brown, which should take about 8 minutes. Remember to stir occasionally to prevent them from browning too quickly.
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Mix the Egg Base: While the onions are cooking, take a large mixing bowl and crack in the egg whites and whole eggs. Using a fork, whisk them together until well blended. Then, stir in the thawed chopped spinach, cooked long-grain rice, low-fat cottage cheese, skim milk, grated Romano cheese, salt, and ground black pepper. Mix thoroughly to combine all the ingredients, ensuring that the spinach and rice are evenly distributed throughout the egg mixture.
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Combine Ingredients in Skillet: Once the onions are ready, carefully pour the egg mixture into the skillet over the sautéed onions. Use a spatula to gently stir the mixture in the skillet to ensure the onions are evenly distributed and to prevent any sticking.
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Bake the Frittata: Transfer the skillet to the preheated oven and bake for 18 to 20 minutes. You will know the frittata is ready when it is set in the center and lightly golden on the edges. Keep an eye on it towards the end of the baking time to prevent overcooking.
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Serve: Once baked, remove the skillet from the oven. Allow the frittata to cool for a few minutes before cutting it into wedges. Serve warm, garnished with a dollop of nonfat sour cream and a sprinkle of chopped chives for a fresh touch.
This Spinach & Rice Frittata not only satisfies the taste buds but also provides a healthy start to your day, making it a fantastic recipe to share with family and friends. Enjoy this delicious, nutritious meal that showcases the simplicity of wholesome ingredients, perfect for any breakfast or brunch occasion.
