Diabetes Forecast

Spinach and Mushroom Frittata

Per Serving

Spinach and Mushroom Frittata

Makes: 1
Calories 195
Fat 12 g
Saturated Fat 2.5 g
Trans Fat 0 g
Carbohydrate 3 g
Fiber 0 g
Sugars 2 g
Cholesterol 210 mg
Sodium 385 mg (without added salt)
Protein 20 g
Choices: Lean meat 3, Fat 1.5
  • Makes: 1
  • Preparation Time: 5 minutes
  • Cooking Time: 15 minutes


1 1/2 tsp. olive oil
1/4 cup coarsely chopped fresh mushrooms
1/4 cup baby spinach leaves, stems removed
1 whole egg
3 egg whites
Kosher salt and freshly ground black pepper to taste
1 Tbsp. fat-free feta cheese


  1. Preheat the oven broiler. Heat the oil in a 7-inch heatproof skillet, on medium-high heat. Add the mushrooms, and sauté for 3 minutes. Add the spinach, and cook just until the spinach wilts, about 30 seconds. Pour off any accumulated liquid.
  2. Beat the egg and egg whites with salt and pepper in a small bowl. Pour the mixture over the mushrooms and spinach. Let the eggs set over medium-high heat, repeatedly lifting the edges to allow uncooked egg to flow to the bottom, about 3 to 5 minutes. When the frittata is almost set, sprinkle with feta cheese.
  3. Set the pan under the oven broiler, about 6 inches from the heat source. Broil until the top is set and the cheese is melted, 3 to 5 minutes.

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