Healthy Spinach and Feta Frittata

Healthy Spinach and Feta Frittata

A frittata is a versatile dish that can be enjoyed for breakfast, lunch, or dinner. The combination of spinach and feta cheese not only makes this frittata delicious but also packs it with nutrients, making it a perfect option for a healthy meal. In this blog post, we will guide you through making a spinach and feta frittata and explore its nutritional benefits along with side dishes that complement this savory dish.

Ingredients

• 6 large eggs
• 1/4 cup milk (or dairy-free alternative)
• 1 cup fresh spinach, chopped
• 1/2 cup crumbled feta cheese
• 1/4 cup diced onion
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1/4 teaspoon ground nutmeg (optional)

Cooking Method

1. Preheat the Oven: Begin by preheating your oven to 375°F (190°C).

2. Prepare the Egg Mixture: In a medium bowl, whisk together the eggs and milk. Season the mixture with salt, pepper, and ground nutmeg if using.

3. Cook the Vegetables: Heat olive oil in an oven-safe skillet over medium heat. Add the diced onion and sauté until translucent, about 3-4 minutes. Stir in the chopped spinach and cook until wilted.

4. 

   Combine Ingredients: Pour the egg mixture into the skillet, ensuring the spinach and onion are evenly distributed. Sprinkle the crumbled feta cheese on top.

5. Cook the Frittata: Allow the frittata to cook on the stovetop for about 2-3 minutes, until the edges start to set.

6. Bake: Transfer the skillet to the preheated oven and bake for 10-15 minutes, or until the frittata is puffed and the center is set.

7. Serve: Remove the frittata from the oven and let it cool slightly before slicing. Serve warm.

Nutritional Value

The spinach and feta frittata is a nutrient-dense meal. Spinach is rich in iron, calcium, and vitamins A, C, and K. Feta adds a dose of calcium and protein while contributing its unique tangy flavor. Eggs provide high-quality protein and essential amino acids, making this dish a wholesome option for any meal of the day. With healthy fats from olive oil, this frittata is not just delicious but also supports heart health.

Perfect Pairings

To elevate your frittata meal, consider these side dishes and beverage pairings:

• Side Dishes: A fresh garden salad with mixed greens, cherry tomatoes, cucumber, and a light vinaigrette is a perfect complement. Roasted potatoes or a slice of whole-grain bread can add a satisfying touch.

• Drinks: Pair the frittata with a glass of freshly squeezed orange juice for breakfast. For lunch or dinner, a light white wine like Sauvignon Blanc or a refreshing iced herbal tea works wonderfully.

With its delightful combination of flavors and nutritional benefits, the spinach and feta frittata is a must-try recipe. Whether for a quick weekday meal or a leisurely weekend brunch, this dish is sure to become a favorite in your kitchen. Enjoy cooking and savoring every bite!