February 19, 2022
Spinach, Artichoke, Broccoli, and Mushroom Frittata
This takes a bit of prep but you are rewarded with multiple meals! Vegetarian as is, but you can add diced ham or even some sautéed ground turkey to increase the lean protein in this if you like.
Servings: 4
Calories: 318kcal
Ingredients
- 1 tablespoon butter
- 1/2 yellow onion diced
- 8 ounces brown mushrooms sliced
- 1 cup broccoli slaw 2 large broccoli stems peeled and cut julienne, or pre-made broccoli slaw
- 2 garlic cloves minced
- 1 cup baby spinach
- 7.5 ounces artichoke hearts marinated in oil, drained and chopped
- 4 eggs
- 3/4 cup egg whites
- 1 cup 1% cottage cheese
- 1/2 cup Parmesan cheese grated
- 2 tablespoons nutritional yeast
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper fresh ground
Instructions
- Preheat the oven to 350ºF and grease a pie plate with a bit of butter or oil. Set aside.
- Heat a large nonstick pan over medium heat and add the butter and onion. Cook, stirring occasionally until the onion is soft and translucent, 5-8 minutes. Add the mushrooms and a pinch of salt and cook until the mushrooms release their liquid, about 8-10 minutes. Stir in the garlic and broccoli slaw and cook until the slaw is tender, another 3-5 minutes. Turn off the heat and stir in the spinach, letting the residual heat wilt it. Stir in the artichokes and then pour into the prepared baking dish and set aside to cool for about 10 minutes.
- Combine the eggs, egg whites, cottage cheese, parmesan, nutritional yeast, salt, and pepper in a blender and blend until completely smooth. Pour over the cooled vegetables and bake for 30-40 minutes, or until just set. Allow the frittata to rest for at least 10 minutes before serving.
Notes
You can also bake these in muffin tins. To do this, divide the frittata mixture evenly among 12 well greased muffin cups. Bake until they are just set in the middle, about 15-25 minutes, or until set.
Protein:Energy Quotient [calories]: 0.99
Nutrition Facts
Spinach, Artichoke, Broccoli, and Mushroom Frittata
Amount per Serving
Calories
318
% Daily Value*
Fat
16
g
25
%
Saturated Fat
6
g
38
%
Trans Fat
1
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
4
g
Cholesterol
174
mg
58
%
Sodium
1111
mg
48
%
Potassium
687
mg
20
%
Carbohydrates
14
g
5
%
Fiber
3
g
13
%
Sugar
5
g
6
%
Protein
31
g
62
%
Vitamin A
1833
IU
37
%
Vitamin C
41
mg
50
%
Calcium
260
mg
26
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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