Spinach And Feta Frittata
Andrea Potischman
Apr 18, 2024
If you’re looking for a delicious and nutritious brunch option, look no further than this effortless spinach and feta frittata. A frittata, for those unfamiliar, is an Italian-style dish that falls somewhere between an omelet and a quiche. While an omelet is typically folded over its fillings and cooked quickly, and a quiche features a pastry crust, a frittata is a baked dish made with eggs and various ingredients mixed into the egg mixture.
Frittatas Origin
Frittatas are enjoyed in many countries around the world, but they hold a special place in Italian cuisine. They are often served as a simple and satisfying meal for breakfast, brunch, or even a casual late lunch. A spinach and feta frittata is beloved for its simple combination of flavors—the earthiness of the fresh leafy spinach perfectly complements the subtle tanginess of the feta cheese.
Frittata Versatility
One of the reasons frittatas have gained popularity is their versatility. You can customize them with a wide range of ingredients to suit your taste and dietary preferences. Try adding wild mushrooms, sweet bell peppers, leeks, or zesty sun-dried tomatoes for an extra burst of flavor. Frittatas also provide an excellent opportunity to incorporate healthy ingredients like fresh herbs, asparagus, kale, or other leafy greens.
No Waste Cooking
Not only are frittatas delicious and customizable, but they also offer a great way to use up leftovers and reduce food waste. Leftover roasted vegetables, cooked meats, or cheeses can be easily incorporated into a frittata, creating a brand-new and enticing dish.
Health Benefits of Eggs
In recent years people have been consuming fewer eggs for fear they are unhealthy. It’s time to reconsider, eggs, have numerous health benefits and are deserving of a place on your plate.
- Excellent source of high-quality protein: Eggs are a complete protein source, providing all the essential amino acids necessary for the body’s growth, repair, and maintenance of tissues.
- Rich in essential vitamins and minerals: Eggs contain important nutrients such as vitamin B12, vitamin D, vitamin A, choline, selenium, and iodine, which are essential for various bodily functions, including brain health, bone health, vision, metabolism, and immune system support.
- Heart-healthy fats: Contrary to previous concerns, eggs are now recognized as part of a heart-healthy diet. They provide healthy fats, including monounsaturated and polyunsaturated fats, which can contribute to a healthy cardiovascular system.
- Eye health support: Eggs are a good source of antioxidants like lutein and zeaxanthin, which accumulate in the retina and may help reduce the risk of age-related macular degeneration and cataracts, promoting good vision.
- Promote feelings of fullness and weight management: Eggs are highly satiating due to their protein content, which can help control appetite and reduce calorie intake throughout the day. Including eggs in meals may support weight management goals.
This spinach and feta frittata is a delightful brunch option that showcases the best of Italian cuisine. Its simplicity and ability to accommodate a variety of healthy ingredients making it a favorite among food lovers. So why not give it a try? Try whipping up a frittata this weekend and savor a delicious, nutritious meal that will surely become a staple in your home all year round.
Spinach And Feta Frittata
Ingredients:
- 2 tablespoons Extra Virgin olive oil
- One (5-ounce) package of organic baby spinach, rinsed and dried well
- 1 cup good quality Feta cheese, crumbled
- 8 organic eggs
- 1/2 cup whole milk
- 1 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
Directions:
- Preheat the oven to 350 degrees F.
- In a 10-inch cast iron skillet, heat 1 tablespoon of the olive oil over medium-high heat. When hot, but not smoking, add the spinach and cook for about 2 minutes until the spinach is wilted. Remove from the heat and drain.
- In a small bowl, lightly whisk the eggs and milk. Do not overbeat. Stir in the salt and pepper and mix well to incorporate and set near your workstation.
- Using the same pan as you used for the spinach, heat the remaining olive oil. Add the spinach back to the pan and spread evenly. Add the egg-milk mixture to the pan. Sprinkle the Feta cheese evenly over the spinach-egg mixture. Tilt the pan slightly with one hand while lifting up the edges of the frittata with the spatula in your other hand, to let the eggs run underneath during the first few minutes of cooking.
- Place the skillet in the oven and bake for about 15-18 minutes till firm. Remove form the oven and cool slightly before cutting and serving.
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