Diabetes Forecast

Two Greens Frittata

Per Serving

Two Greens Frittata

Makes: 4
Serving Size: 1/4 of frittata
Calories 110
Fat 6 g
Saturated Fat 1.4 g
Trans Fat 0 g
Carbohydrate 4 g
Fiber 1 g
Sugars 1 g
Cholesterol 95 mg
Sodium 250 mg
Potassium 415 mg
Protein 10 g
Phosphorus 110 mg
Choices: Vegetable 1, Lean meat 1, Fat 1
  • Makes: 4
  • Serving Size: 1/4 of frittata
  • Preparation Time: 20 minutes
  • Cooking Time: 15 minutes


1 Tbsp. olive oil, divided
2 large garlic cloves, minced
8 cups stemmed, bite-size pieces of mixed fresh Swiss chard and fresh spinach*
2 eggs
4 egg whites
1/4 cup low-fat (1%) cottage cheese
1 tsp. dried oregano
1/2 tsp. dried thyme leaves
pinch crushed red pepper flakes
Ground black pepper to taste
*After cleaning the greens, leave a little moisture clinging to the leaves. Cook's Tip: Greens such as spinach shrink considerably when cooked. Plan on 3 ounces of raw spinach leaves to serve each person.


  1. Heat 2 tsp. of the oil in a large ovenproof skillet over medium heat. Add the minced garlic and sauté for 30 seconds. Add the greens. Using tongs, turn the greens and cook for about 7 minutes, making sure not to burn the garlic, until the leaves are wilted and tender. Drain any excess liquid and turn the greens onto a plate or bowl; set aside. Wipe the skillet clean.
  2. Preheat an oven broiler with the rack set 6 inches from the heat source. Combine the eggs, egg whites, cottage cheese, oregano, thyme, and red pepper flakes in a food processor or blender. Process for 30 seconds.
  3. Heat the remaining 1 tsp. of oil in the skillet on medium heat. Add the greens, spreading them evenly over the pan. Pour the egg mixture on top of the greens and cook, undisturbed, for 3 to 4 minutes. With a spatula, lift the edges of the eggs so the uncooked eggs can flow to the bottom of the pan to cook.
  4. Once the eggs are almost set but the center is a bit runny, place the pan under the broiler and broil for 1 to 2 minutes until the eggs are set and the top is golden. Cut into wedges and sprinkle with black pepper to serve.

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