Mushroom and Spinach Frittata
Mushroom and Spinach Frittata is a versatile and delightful dish that combines the rich flavours of mushrooms with the nutritional benefits of spinach. This easy-to-make frittata is perfect for those looking for a protein-rich meal that is both filling and low in carbohydrates. It’s an excellent choice for breakfast, lunch, or dinner and fits well into a busy lifestyle due to its simple preparation and reheating qualities.
ingredients
6 large eggs
200g fresh spinach, washed and roughly chopped
200g mushrooms, sliced
1 onion, finely chopped
2 cloves garlic, minced
100g feta cheese, crumbled
2 tablespoons olive oil
Salt and freshly ground black pepper
Optional: fresh herbs like parsley or chives, for garnish
quick facts
Total Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Shelf Life: 4 days in the fridge
Difficulty Level: Easy
nutritional information
Calories: 250 per serving
Proteins: 18g
Carbohydrates: 6g
Fats: 18g
High in protein, iron, and Vitamin A
Step-by-Step Instructions
- Preheat your oven to 190°C.
- Heat the olive oil in a non-stick, oven-safe frying pan over medium heat. Add the onion and garlic, and sauté until translucent.
- Add the mushrooms and cook until they begin to brown and release their moisture.
- Stir in the spinach and cook until it wilts. Season the vegetable mixture with salt and pepper.
- In a bowl, whisk the eggs and then stir in the crumbled feta cheese. Pour this mixture over the vegetables in the frying pan.
- Cook over medium heat for about 5 minutes, or until the edges begin to set.
- Transfer the pan to the oven and bake for 15 minutes, or until the frittata is set and lightly golden on top.
- Remove from the oven and let cool slightly before slicing into portions.
Storage tips
Store the sliced frittata in airtight containers in the fridge. Ensure the containers are sealed well to maintain freshness.
reheating instructions
Reheat in the microwave on medium power for 1-2 minutes, or until heated through. Alternatively, enjoy cold for a refreshing meal.
benefits
This frittata is not only delicious but also packed with nutrients. It’s great for muscle repair, immune support, and maintaining healthy vision thanks to its high content of protein, iron, and vitamins.
Serving suggestions
Serve this frittata with a side salad or fresh fruit for a balanced meal. It’s also perfect on its own for a quick breakfast or a light dinner.