Lite leek and feta frittata
Discover a delicious, healthy Lite Leek and Feta Frittata packed with fresh vegetables, prosciutto, and low-fat feta. This easy-to-make recipe features nutrient-rich leeks, mushrooms, and spinach, combined with egg whites and a touch of butter for a flavorful, guilt-free meal. Perfect for breakfast, brunch, or any time of day!
Cook time 50 min
Prep time 15 min
Ingredients:
1 tsp butter2 garlic cloves
1 leek
2 cups mushrooms
3 cups spinach
3 slices prosciutto
6 egg whites
1/2 cup milk (1% fat)
1/3 cup feta cheese
This Lite Leek and Feta Frittata is a delicious and healthy option for any meal. It's packed with fresh vegetables and lean proteins, making it both nutritious and satisfying. The combination of leeks, mushrooms, and spinach creates a delightful medley of flavors, while the feta cheese adds a tangy finish. This lightweight version uses egg whites and low-fat milk to reduce calories without sacrificing taste.
Instructions:
Preheat your oven to 375°F (190°C).
- Clean and slice the leek into thin rounds, using only the white and light green parts.
- Clean and slice the mushrooms.
- Roughly chop the spinach.
- Heat a medium oven-proof skillet (preferably non-stick) over medium heat.
- Add 1 tsp of butter. Once the butter melts and starts to sizzle, add the minced garlic and cook for about 1 minute until fragrant.
- Add the sliced leek to the skillet and cook for 3-4 minutes until it becomes soft.
- Add the mushrooms and cook for another 5 minutes, until they release their moisture and start to brown.
- Add the chopped spinach and cook for about 2 minutes until wilted.
- Stir in the chopped prosciutto and cook for an additional 1-2 minutes. Remove the skillet from heat.
- In a medium mixing bowl, whisk together the egg whites and milk until well combined.
- Pour the egg mixture evenly over the vegetable and prosciutto mixture in the skillet.
- Sprinkle the crumbled feta cheese evenly over the top.
- Place the skillet in the preheated oven and bake for 20-25 minutes, or until the frittata is set in the middle and lightly golden on top.
7. Serve:
- Let the frittata cool for a few minutes before slicing. Serve warm or at room temperature. Enjoy!
Tips:
- Ensure your vegetables are evenly cooked by sautéing them until they are tender before adding them to the egg mixture.
- Use a non-stick skillet or a well-greased baking dish to prevent the frittata from sticking and ensure easy removal.
- For a fluffier frittata, whisk the egg whites and milk together until frothy before combining with the other ingredients.
- Feel free to substitute or add other vegetables and proteins to customize the frittata to your liking.
- Let the frittata cool for a few minutes after baking to allow it to set properly before slicing and serving.
Enjoy your Lite Leek and Feta Frittata as a wholesome breakfast, a light lunch, or a protein-rich dinner. The savory combination of fresh vegetables, prosciutto, and feta cheese, all bound together by fluffy egg whites, is sure to become a favorite. Serve it warm right out of the oven or at room temperature for an equally delightful experience.
Nutrition per serving
8 ServingsCalories 90kcal
Protein 8g
Carbohydrates 8g
Fiber 1.18g
Sugar 2.99g
Fat 3.36g
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