feta frittata

A dish that delivers taste and protein


Perhaps, like many pregnant women, you have difficulty meeting your protein needs because you are vegetarian or are limiting your meat intake. This frittata recipe provides nearly a quarter of your daily protein requirement, as well as folic acid and iron, which are essential to a healthy pregnancy.

Frittatas — open-faced Italian omelets — are typically cooked flat in a frying pan and then broiled to set the eggs, but we’ve simplified the process by putting the microwave to work instead of the oven. Try a frittata for a delicious twist on breakfast. Or enjoy one for lunch or dinner, simply adding a tossed salad to round out the meal.

No-Bake Feta Frittata

Serves 4

2 eggs, beaten

3/4 cup egg substitute

2 tablespoons dry milk powder

1 tablespoon wheat germ

1 teaspoon flour

1 tablespoon pine nuts

3 small red potatoes, cooked and diced

1/2 teaspoon olive oil

Salt and pepper, to taste

1 tablespoon chopped onion

1/2 cup raw mushrooms, sliced

1/2 cup chopped sweet red pepper

1 clove garlic, minced

1/3 cup crumbled feta cheese (from pasteurized milk), with 2 tablespoons set aside

1 cup fresh spinach leaves

2 Roma tomatoes, thickly sliced

In a small bowl, whisk first five ingredients until blended. Cover and refrigerate. In a nonstick skillet, toast pine nuts until brown. Remove from pan and set aside. In the same pan, sauté potatoes in oil until brown. Add salt and pepper, onion, mushrooms, red pepper and garlic. Sauté 3–5 minutes. Remove from heat. Gently stir in the 2 tablespoons of feta. Pour egg mixture over vegetables. Return skillet to burner; reduce heat to medium. Carefully lift edges of egg with spatula so uncooked egg runs underneath. Cook 5–7 minutes, or until almost set. Remove frittata from pan and slide onto a microwave-safe plate. Place spinach and tomatoes on top of frittata. Sprinkle with nuts and remaining cheese. Microwave uncovered on high for 3 minutes, or until eggs and cheese are cooked thoroughly.

Nutritional information per serving (1/4 frittata): 219 calories, 29 percent fat (7.1 grams), 47 percent carbohydrate, 24 percent protein, 294 micrograms vitamin A, 140 milligrams calcium, 62 micrograms folic acid, 3 milligrams iron, .44 milligram vitamin B6, 1.2 milligrams zinc, 3.4 grams fiber.