Egg White Frittata With Spinach, Tomato And Feta Cheese [Bulkbites.com]

• Servings: 1
• Time: 15 minutes

Frittatas are always my best choice for a filling breakfast in which the full potential of egg’s nutrition is used. They are a great source of protein and easy to prepare. Spinach and tomatoes provide fiber, iron and antioxidants while feta cheese increases the flavor and calcium content of the frittata .

Nutrition

• calories: 172
• protein: 12
• carbs: 11
• fat: 10
• saturated fat: 1.1
• polyunsaturated fat: 0.61
• monounsaturated fat: 3.5
• cholesterol: 2
• sodium: 2355
• potassium: 322
• dietary fiber: 2.75
• sugars: 2.7
• vitamin a: 96
• vitamin c: 11
• calcium: 95
• iron: 1
• magnesium: 0
• complex carbs: 5.55
• other fats: 4.79

Ingredients

• 1 3 tbsp Eggwhites
• 0.5 cup Spinach, raw
• 1 ounce feta cheese
• 0.5 tbsp chopped Onions, raw
• 1 clove Garlic, raw
• 1 ounce Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D
• 0.2 cup cherry tomatoes Tomatoes, red, ripe, raw, year round average
• 1 tbsp chopped Onions, spring or scallions (includes tops and bulb), raw
• 1 tsp Salt, table
• 1 tbsp, ground Spices, pepper, black
• 1 tsp Oil, olive, salad or cooking

Instructions

• Preheat the oven to 374 degree F (190 degree C). Grease the baking dish with oil.
• Heat the oil in a non-stick pan over medium heat. Add the chopped garlic and cook for 30 seconds. Add onions and cook for 1 minute. Add spinach and cook until it has wilted for about 2-3 minutes. Remove from the heat.
• Whisk together egg white, milk, salt and pepper in a large bowl. Then stir in green onions, tomatoes, and spinach mixture.
• Pour the mixture in the baking dish and sprinkle feta cheese on the top.
• Bake for 10 minutes and serve warm.