Lite leek and feta frittata
This Lite Leek and Feta Frittata combines leeks, mushrooms, and spinach with egg whites and feta cheese for a nutritious meal. Baked to a golden finish, it's a perfect light option for 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!
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.
Lite leek and feta frittata FAQ:
Bake the frittata in a preheated oven at 375°F (190°C) for 20-25 minutes, or until it is set in the middle and lightly golden on top.
The frittata is done when it is set in the center and lightly golden on top. You can insert a knife in the center; it should come out clean if properly cooked.
Yes, you can substitute whole eggs for the egg whites. Use about 3 whole eggs to replace the 6 egg whites, keeping the texture balanced.
Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave or oven before serving.
A medium oven-proof skillet, preferably non-stick, is recommended for this recipe to allow for even cooking and easy serving.
Cooking 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.
Nutrition Facts
8 ServingsCalories 90kcal
Protein 8g
Carbohydrates 8g
Fiber 1.18g
Sugar 2.99g
Fat 3.36g
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