Eggs, anyone? : Baked omelette with potato and spinach.

This is a simple, hearty and no-fuss recipe that will have your family flocking back for seconds. It is my go-to recipe for a quick, but filling brunch that my kids have always loved.  Pair with toasted, crusty, whole wheat bread with an avocado spread, and a simple salad such as the carrot salad featured on this blog, or a bowl of fresh fruit to complete the meal!

Beaten eggs with spinach, scallions, tomatoes © Copyright 2015 Sangeeta Pradhan, RD, LDN, CDE.

Beaten eggs with spinach, scallions, tomatoes, mashed potato and shredded cheese before baking. © Copyright 2015 Sangeeta Pradhan, RD, LDN, CDE.

Yield: 6 servings

Ingredients:

  • 6 large eggs
  • 1 cup fresh spinach leaves, coarsely chopped
  • ½ cup yellow onion, finely chopped
  • 2 medium tomatoes, finely chopped
  • 4 scallions, chopped + 2 tbsp for garnish
  • ½ cup shredded low-fat cheese + 2 tbsp for garnish
  • 1 small potato
  • Salt, about 1/2 tsp, or per taste
  • Fresh ground pepper, to taste
  • Olive oil for greasing baking dish
Frittata just before baking. © Copyright 2015 Sangeeta Pradhan, RD, LDN, CDE

Frittata just before baking. © Copyright 2015 Sangeeta Pradhan, RD, LDN, CDE

 

Method

  1. Preheat oven to 400 degrees.
  2. Grease a 9” baking dish with olive oil.
  3. In a large bowl, beat eggs and set aside.
  4. Using a sharp knife, make several slits in the potato and microwave on high about 3-4 minutes until cooked. Peel and mash.
  5. Add spinach, onions, scallions, tomatoes, cheese, salt and pepper to the beaten eggs in the bowl. Combine until well blended.
  6. Incorporate the mashed potato into the egg-vegetable mixture in the bowl until combined.
  7. Pour into greased baking dish and place in the bottom rack of the pre- heated oven.
  8. Bake until well set and golden brown. (A knife or tooth pick inserted in the center comes out clean).
  9. Garnish with reserved scallions and cheese
  10. Cut into wedges and serve hot.
  11. Oven times can vary,this quiche may take between 20-30 minutes.

    image

    Baked omelette served with crusty whole wheat bread with an avocado spread. © Copyright 2015 Sangeeta Pradhan, RD, LDN, CDE

Avocado spread:  Peel and chop avocado. Mash to a smooth paste and add lime juice, salt and pepper to taste. Avocados add healthy, mono unsaturated fats or MUFAs to this meal, complimenting the frittata which does not have any fat at all except what is in the low-fat cheese.

RD tip:

  1. Nutrient mix: By adding spinach and tomatoes to the omelette, you add a host of nutrients, fiber, and antioxidants, not to mention color appeal.  The low-fat shredded cheese adds more flavor without making it too rich and the potato adds more body and substance.  Great option for dinner as well!
  2. So how many eggs can you safely have? : Unlike popular belief, dietary cholesterol is not the demon that drives up your blood cholesterol.  Or I should say, the saturated fat in one’s diet has a much more significant impact on your blood cholesterol.  Given this, even though eggs are high in cholesterol, as their saturated fat content is relatively low, experts recommend up to 7 whole eggs a week for healthy individuals and no more than 3 whole eggs ( or yolks) for individuals with heart disease or diabetes.
Nutrient Analysis source: myfitnesspal.com. Myfitnesspal.com is an independent website that is not affiliated in any way with this blog.

Nutrient Analysis source: myfitnesspal.com. Myfitnesspal.com is an independent website that is not affiliated in any way with this blog.

Disclaimer: This blog is for informational purposes only and should not be construed as medical advice. Please consult your doctor or registered dietitian for recommendations tailored for your unique needs.
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About Sangeeta Pradhan RD, CDE

Hi there! Welcome to my blog! If you are confused with all the conflicting messages you get bombarded with every day on carbs, fats, proteins, gluten and anything you can think of related to nutrition, look no further! The purpose of my blog is to cut through all this clutter, utilizing scientific, evidence based guidelines to help you, the consumer, navigate the complex, dietary landscape, and thus empower you to make informed decisions.
This entry was posted in Get cooking, Side dishes and tagged , , , , , . Bookmark the permalink.

2 Responses to Eggs, anyone? : Baked omelette with potato and spinach.

  1. I love eggs that are decked out with veggies and potatoes- Thanks for the idea!
    Kim
    http://peeledwellness.com

    Like

  2. Hi Kim,
    I agree with you. Eggs are so versatile too, and one of the best sources of protein. Thank you for visiting my blog and your feedback:)
    Sangeeta

    Like

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