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!
- 29 Aug 2024
- Cook time 50 min
- Prep time 15 min
- 8 Servings
- 9 Ingredients
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.
Ingredients:
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 Facts | |
|---|---|
| Serving Size | 150 grams |
| Energy | |
| Calories 90kcal | 4% |
| Protein | |
| Protein 8g | 5% |
| Carbohydrates | |
| Carbohydrates 8g | 2% |
| Fiber 1.18g | 3% |
| Sugar 2.99g | 3% |
| Fat | |
| Fat 3.36g | 4% |
| Saturated 1.68g | 6% |
| Cholesterol 11mg | - |
| Vitamins | |
| Vitamin A 80ug | 9% |
| Choline 18mg | 3% |
| Vitamin B1 0.09mg | 7% |
| Vitamin B2 0.48mg | 37% |
| Vitamin B3 2.52mg | 16% |
| Vitamin B6 0.20mg | 12% |
| Vitamin B9 50ug | 13% |
| Vitamin B12 0.30ug | 12% |
| Vitamin C 7mg | 8% |
| Vitamin E 0.46mg | 3% |
| Vitamin K 63ug | 54% |
| Minerals | |
| Calcium, Ca 90mg | 7% |
| Copper, Cu 0.27mg | 0% |
| Iron, Fe 0.82mg | 7% |
| Magnesium, Mg 30mg | 7% |
| Phosphorus, P 120mg | 9% |
| Potassium, K 400mg | 12% |
| Selenium, Se 18ug | 33% |
| Sodium, Na 180mg | 12% |
| Zinc, Zn 0.72mg | 7% |
| Water | |
| Water 120g | - |
| * 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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