Healthy Recipes
Greek Frittata with Spinach, Feta & Olives
This easy egg dish gets a savory spin with the fresh flavors of Greece. Both the eggs and the spinach provide lutein and zeaxanthin — nutrients that help to reduce the risk of age-related macular degeneration. Serve this sight-saving temptation with a salad of seasonal fruit for a light, yet nutrient-packed meal.
Serves: 4
Time to Table: 30 minutes
Healing Nutrient Spotlight
Lutein & Zeaxanthin
Excellent source of protein, riboflavin, selenium
Good source of calcium, vitamin B6, vitamin B12, folate
Ingredients
1 cup fresh organic spinach, chopped
8 pieces organic sun-dried tomatoes
2 ounces organic feta cheese, crumbled
1 tsp fresh, organic oregano
8 large organic kalamata olives, sliced in quarters
1 whole organic shallot, chopped
4 large organic egg whites
4 large organic eggs
1 tsp organic canola oil
Preparation
Heat oven to 425°F. Coat 4 small baking dishes with cooking spray. Set aside. Heat oil in a large pan over medium heat. Cook shallot until soft but not brown, 2 to 3 minutes. Add spinach; cook 2 to 3 minutes. Remove from heat. Lightly whisk eggs and egg whites in a bowl. Chop oregano, mix with feta cheese and add to eggs. Spoon into baking dishes and top with sun-dried tomato pieces and kalamata olives. Bake until firm in the center, 12 to 14 minutes.
Nutritional Information
168 calories, 10 g total fat, 4 g saturated fat, 0 g trans fat, 4 g monounsaturated fats, 1g polyunsaturated fat, 224 mg cholesterol, 442 mg sodium, 6 g carbohydrate, 1 g fiber, 3 g sugars, 13 g protein
Reference
Beatty S, et al. Invest Ophthalmol Vis Sci 2001 Feb;42(2):439-446.
[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet, a multimedia company that educates on how foods promote health and protect against disease. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information, click here.]
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Tags: calcium, eggs, folate, lutein, protein, spinach, vitamin b12, vitamin b6
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