Cauliflower, blue cheese and spinach frittata
Savor the flavors of this delectable Cauliflower, Blue Cheese, and Spinach Frittata made with fresh leeks, garlic, grated parmesan, and creamy light sour cream. Perfect for a nutritious and delicious breakfast, lunch, or dinner, this frittata is both satisfying and easy to prepare.
- 06 Mar 2024
- Cook time 35 min
- Prep time 10 min
- 4 Servings
- 9 Ingredients
Frittatas are a great way to enjoy a protein-packed meal that is both delicious and nutritious. This recipe for a Cauliflower, Blue Cheese, and Spinach Frittata brings together a delightful blend of hearty vegetables, creamy blue cheese, and rich parmesan. Whether you're looking for a robust brunch option or a light dinner, this frittata offers a crowd-pleasing solution that's easy to prepare and versatile enough to serve warm or at room temperature.
Ingredients:
Instructions:
- Preheat your oven to 375°F (190°C).
- Heat the olive oil in a large, oven-safe skillet over medium heat.
- Add the thinly sliced leek and cook for about 3-5 minutes until softened.
- Add the cauliflower florets and cook for another 5-7 minutes, or until the cauliflower starts to become tender.
- Stir in the minced garlic and cook for 1-2 minutes until fragrant.
- Add the chopped spinach to the skillet and cook for about 2-3 minutes, or until the spinach has wilted. Stir occasionally to combine all the vegetables evenly.
- In a large bowl, whisk together the beaten eggs and light sour cream until well combined.
- Stir in the grated parmesan cheese.
- Season the egg mixture with salt and pepper to taste.
- Pour the egg mixture over the vegetables in the skillet, making sure to distribute it evenly.
- Allow the frittata to cook on the stovetop for about 5-7 minutes, or until the edges start to set and pull away slightly from the sides of the skillet.
- Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is fully set and slightly golden on top.
- Check with a toothpick or knife inserted into the center; it should come out clean when done.
- Allow the frittata to cool for a few minutes before slicing.
- Serve warm, and enjoy your delicious cauliflower, blue cheese, and spinach frittata!
Tips:
- Pre-cook the cauliflower: To ensure that the cauliflower is tender and evenly cooked, you can steam or blanch it for a few minutes before adding it to the frittata.
- Use fresh spinach: While frozen spinach can be used, fresh spinach will give a better texture and flavor. Make sure to wash and dry the spinach thoroughly.
- Season well: Don't forget to season the vegetable mixture as it cooks to ensure every bite is flavorful. Be mindful of the saltiness of the cheeses when adding salt.
- Avoid overmixing the eggs: Gently whisk the eggs to combine them with the sour cream without overworking them, which can make the frittata tough.
- Cook on a low, gentle heat: Cooking the frittata slowly on a low heat will help it set evenly without burning the bottom.
- Finish in the oven: For an evenly cooked top and a slightly browned finish, place the skillet in a preheated oven towards the end of cooking.
- Let it rest: Allow the frittata to rest for a few minutes after cooking. This will make it easier to slice and serve.
This Cauliflower, Blue Cheese, and Spinach Frittata is a delightful dish that brings together a variety of textures and flavors for a satisfying meal. Its versatility makes it perfect for breakfast, lunch, or dinner, and it can be enjoyed hot or at room temperature. By following the tips provided, you'll be able to create a flawless frittata that's sure to impress. Enjoy the wholesome goodness and savory taste of this simple yet elegant dish.
| Nutrition Facts | |
|---|---|
| Serving Size | 250 grams |
| Energy | |
| Calories 240kcal | 10% |
| Protein | |
| Protein 16g | 11% |
| Carbohydrates | |
| Carbohydrates 14g | 4% |
| Fiber 2.46g | 6% |
| Sugar 3.28g | 3% |
| Fat | |
| Fat 18g | 20% |
| Saturated 6g | 21% |
| Cholesterol 330mg | - |
| Vitamins | |
| Vitamin A 290ug | 32% |
| Choline 290mg | 54% |
| Vitamin B1 0.15mg | 13% |
| Vitamin B2 0.48mg | 37% |
| Vitamin B3 0.65mg | 4% |
| Vitamin B6 0.35mg | 20% |
| Vitamin B9 150ug | 37% |
| Vitamin B12 1.02ug | 43% |
| Vitamin C 44mg | 48% |
| Vitamin E 1.85mg | 12% |
| Vitamin K 140ug | 117% |
| Minerals | |
| Calcium, Ca 220mg | 17% |
| Copper, Cu 0.11mg | 0% |
| Iron, Fe 2.79mg | 25% |
| Magnesium, Mg 60mg | 14% |
| Phosphorus, P 280mg | 22% |
| Potassium, K 560mg | 16% |
| Selenium, Se 30ug | 52% |
| Sodium, Na 350mg | 23% |
| Zinc, Zn 1.84mg | 17% |
| Water | |
| Water 200g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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