Spinach and Feta Cheese Omelette Recipe
# Spinach and Feta Cheese Frittata Recipe
Frittatas are a delightful and adaptable meal that can be savored at breakfast, brunch, lunch, or dinner. They bear resemblance to omelets but are generally thicker and can be baked in the oven, making them an ideal choice for larger gatherings. A favored pairing for frittatas is spinach and feta cheese, delivering not only a wonderful taste but also abundant nutrition. In this article, we will delve into the health advantages of spinach and feta, and share a straightforward and tasty recipe for a spinach and feta cheese frittata.
## Nutritional Benefits of Spinach and Feta Cheese
### Spinach
Spinach is a vibrant leafy green loaded with vitamins and minerals. It is an exceptional source of:
– **Vitamin K**: Crucial for blood clotting and maintaining strong bones.
– **Vitamin A**: Vital for eyesight, immune system support, and skin health.
– **Folate**: Essential for DNA creation and repair, particularly significant during pregnancy.
– **Iron**: Important for hemoglobin production, which transports oxygen in the bloodstream.
– **Antioxidants**: Spinach boasts a variety of antioxidants, including lutein and zeaxanthin, which promote eye health.
### Feta Cheese
Feta cheese, known for its tangy flavor and crumbly texture, made from either sheep’s milk or a blend of sheep and goat’s milk, provides multiple health benefits:
– **Protein**: Feta is a solid source of protein, necessary for muscle recovery and growth.
– **Calcium**: Significant for maintaining bone and dental health.
– **Probiotics**: Certain types of feta contain good bacteria that enhance gut health.
– **Lower Fat Content**: In comparison to other cheeses, feta has a reduced fat content, offering a lighter alternative.
Merging spinach and feta in a frittata not only boosts the taste but also results in a nutrient-rich dish that is both filling and healthy.
## Spinach and Feta Cheese Frittata Recipe
### Ingredients
– 6 large eggs
– 1 cup fresh spinach, chopped (or 1 cup frozen spinach, thawed and drained)
– 1/2 cup feta cheese, crumbled
– 1/4 cup milk (whole, skim, or a non-dairy alternative)
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: Fresh herbs (such as dill or parsley) for garnish
### Instructions
1. **Preheat the Oven**: Heat your oven to 375°F (190°C).
2. **Sauté the Vegetables**: In a sizable, oven-safe skillet (cast iron recommended), warm the olive oil over medium heat. Add the diced onion and sauté for about 3-4 minutes until translucent. Incorporate the minced garlic and cook for an additional minute, ensuring it doesn’t burn.
3. **Add Spinach**: For fresh spinach, place it in the skillet and let it cook until wilted, about 2-3 minutes. If using frozen spinach, make sure it is thoroughly drained and then add it to the skillet, stirring until warmed.
4. **Prepare the Egg Mixture**: In a mixing bowl, whisk together the eggs, milk, salt, and pepper until thoroughly blended. Fold in the crumbled feta cheese.
5. **Combine and Cook**: Pour the egg mixture over the sautéed vegetables in the skillet. Gently stir to mix the spinach and feta throughout. Cook on the stovetop for about 2-3 minutes, allowing the edges to start setting.
6. **Bake the Frittata**: Move the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is puffed and golden brown on top, and a toothpick inserted into the center comes out clean.
7. **Cool and Serve**: Take the frittata out of the oven and let it cool for a few minutes. Cut it into wedges and serve warm or at room temperature. If desired, garnish with fresh herbs.
### Serving Suggestions
This spinach and feta cheese frittata can be enjoyed alone or accompanied by a side salad for a lighter option. It also goes well with crusty bread or whole-grain toast. For a more hearty breakfast, consider pairing it with roasted potatoes or fresh fruit.
### Storage
Any leftover frittata can be kept in an airtight container in the refrigerator for up to 3 days. It can be consumed cold or reheated in the microwave or oven.
## Conclusion
The spinach and feta cheese frittata is an uncomplicated yet flavorful dish suited for any meal throughout the day. With its rich nutritional benefits and ease of making,