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