Greek Spinach Frittata

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Wine Pairings

Savor the flavours of Greece with this simple recipe. Serve as an entree with pilaf or pasta and stuff leftover frittata into a pita with lettuce, tomato and mustard for a fast lunch.

Preparation facts

Cooking Time: 40 minutes

Prep Time: 20 minutes

Total Time: 1 hr

Yield: 6 servings

Ingredients

1 16-ounce (455g) container nonfat cottage cheese

4 oz (115g) feta cheese, crumbled

2 Tbs (15g) flour

1/2 cup (120mL) egg white substitute or 4 egg whites

3 10-ounce (285g) packages frozen spinach, thawed and well-drained

1/4 cup (45g) dried, chopped onion

2 Tbs (30mL) lemon juice

2 Tbs (10g) dried dill

Black pepper to taste

Lemon wedges for garnish

Directions

Preheat oven to 350°F (175°C/gas mark 4).

In a food processor, combine nonfat cottage cheese, feta cheese and flour until smooth. Add egg whites, drained spinach, onion, lemon juice, dill and pepper to taste and combine well.

Spray a 9-inch (23cm) round or square baking dish with nonstick cooking spray. Pour in spinach mixture and bake 40 to 45 minutes or until knife inserted in the centre comes out clean. Cool 10 minutes before cutting. Garnish with lemon, if desired.

Nutrition facts

Serving Size 1 serving

Calories 153

Calories from Fat 43 (28%)

% Daily Value*

8%Total Fat 5g

15%Saturated Fat 3.1g

Polyunsaturated Fat 0.4g

Monounsaturated Fat 0.9g

7%Cholesterol 20mg

15%Sodium 360mg

13%Potassium 445mg

4%Total Carbohydrate 11g

18%Dietary Fiber 4.4g

Sugars 3g

Sugar Alcohols 0g

36%Protein 18g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.