Omelettes and Fritattas

Low Fat Spinach and Potato Frittata


1 pkg (250 g) frozen chopped spinach, thawed and well drained
4 cups (1 L) frozen hash brown potatoes, thawed
1 cup (250 mL) finely shredded carrot
1/3 cup (75 mL) diced red pepper
1/3 cup (75 mL) chopped green onion or fresh chives
2 tbsp (30 mL) chopped fresh basil or dill (or 2 tsp/10 mL dried)
8 eggs, whisked
1/2 cup (125 mL) fat-free mayonnaise
1/2 cup (125 mL) fat-free sour cream
Salt and pepper, to taste
Cooking spray


Combine spinach, hash brown potatoes, carrot, red pepper, green onion and basil in large bowl. Stir in eggs, mayonnaise and sour cream. Season with salt and pepper. Spray 9-inch (23 cm) square baking pan with cooking spray. Spread egg mixture in pan. Bake in preheated 350°F (180°C) oven until knife inserted in center comes out clean, about 35 to 40 minutes.

Tip: Serve warm or cold, as a breakfast frittata, a meatless main dish or a vegetable side dish. Leftovers can be reheated in the microwave.

Servings: 9
Preparation: 15 minutes
Baking: 35 minutes

Nutrients per serving:

Calories: 130
Carbohydrate: 14 g
Fat: 5 g
Protein: 8 g
Fibre: 2 g
Sodium: 270 mg