I can't wait to show you this delicious meal that is easy on the wallet, quick to prepare, delicious and healthy. It's my Tomato and Spinach Frittata that is delicious for breakfast, lunch or dinner. 
I'm telling you, if you've made a New Year's resolution to eat healthier, this is the perfect go to meal, full of protein and vegetables. If you've made a resolution to save money this year, this frittata will feed eight for just .60 each. It's also a great way to clean out the fridge and use up leftovers so that they don't go to waste.
OK, let's get started. First, slice 3-4 green onions, rough chop 1.5 cups spinach leaves (this is optional and not necessary if the spinach leaves are small) and de-seed and chop 2 Roma tomatoes and slice one tomato. Saute all vegetables (except for sliced tomato) in 2 teaspoons of canola oil for 2-3 minutes in an oven safe skillet on medium heat. A cast iron skillet like this one from Lodge, is perfect for a frittata. 
Side note: If you've never de-seeded a tomato, I just wanted to show how easy it is to remove the core and seeds using a spoon. This will leave you with just the beautiful flesh of the tomato and you won't have excess juice and seeds in your frittata.
While the vegetables are sauteing, crack 8 eggs into a bowl. Add 2 tablespoons milk and salt and pepper to taste. Wisk together with a fork.
Pour egg mixture over vegetables and gently move the eggs around with a spatula. Some people will tell you not touch the eggs once they are in the pan but I have found that moving the eggs around a little will keep the bottom from getting too brown. At the beginning you can move the eggs quite a bit. Once they start to firm up I try to just lift the eggs up at the outer edges, allowing the remaining liquid to run from the top to the underside of the eggs and closer to the heat.
After eggs have cooked 4-5 minutes, top with 1/3 cup of feta crumbles and sliced tomato. (The sliced tomato is not necessary but it makes for a beautiful presentation.)
Remember how I told you to preheat your oven to broil at the very beginning. One of the things that makes a frittata a frittata, is the you start it cooking on the stove and finish it in the oven. Put the frittata in the oven, and broil for 2-3 minutes. Exactly how long will depend on how cooked your eggs got on the stove, the heat of your stove and even whether you are using a stainless steel skillet or a cast iron skillet. So watch it carefully.
I would turn on the oven light and stay right by the stove. If you are a frittata first timer, I would even open the oven and shake the pan a little to see if the eggs are set in the middle. You don't want them runny in the middle but you want them just barely set. The frittata in the picture below got just a little more done than I would like. (I'm blaming it on my new oven being a little hotter than my old one. Wink, wink!) A frittata should be smooth and custard like not dry and spongy.
Remove from the oven and let it sit for 5 minutes. Slice into eight pieces and serve with fruit for breakfast or a nice green salad for a light lunch or dinner.
I hope I haven't made a frittata sound complicated. They really are so easy, you can make it start to finish in under 15 minutes. It's quick, inexpensive, vegetarian, gluten free and under 130 calories per serving. And the possibilities are endless. You can add any meats, vegetables or cheeses that you like or have leftover in the fridge. Enjoy!
- 8 eggs
- 2 tablespoons milk (any kind will do)
- salt and pepper to taste
- 3-4 green onions, sliced
- 1 1/2 cups fresh spinach
- 2 Roma tomatoes, diced
- 1 Roma tomato, sliced
- 1/3 cup or 3 oz of feta cheese crumbles
- 2 teaspoons canola oil
- Start by preheating your broiler. Wash and chop the green onions, tomatoes and spinach. (If you want a pretty presentation, chop 2 tomatoes and slice one of the tomatoes for the top. Also, chopping the spinach is optional.)
- Heat 2 teaspoons canola oil in a 10 inch, oven safe, skillet on medium heat. Saute spinach, tomatoes and green onions for 3 minutes.
- While the vegetables saute, crack all 8 eggs into a bowl, add 2 tablespoons of milk and salt and pepper to taste. Wisk egg mixture with a fork.
- Add eggs to the pan with the vegetables. Using a spatula, move the eggs around gently. (I do this by gently pushing the cooked part of the eggs to one side to allow the remaining runny eggs to get to the heat.)
- After approximately 4-5 minutes, eggs will still look wet on top. Sprinkle feta cheese and put sliced tomatoes on top and immediately put into the oven to broil for 2-3 minutes. It's best to let it sit for 3-5 minutes to cool before serving.
- 1. The amount of time you should broil the frittata is dependent on your oven and how well done the eggs got on the stove. For me it is 2-3 minutes under the broiler. You want the eggs to be soft and velvety like a custard, not dry and spongy.
- 2.Most frittatas will not brown on top, so don't leave it in to brown or it will most likely be overdone.
- 3. You can substitute other vegetables, cheeses or meats. Frittata's are a great way to use up leftovers.
Leave a Reply