spinach onion fratata

[Guest guest]

SPINACH-ONION FRITTATA

Yield: 6 servings

Source: " Quick and Easy Low-Carb Cooking " by

Info: http://diabeticgourmet.com/book_archive/details/46.shtml

INGREDIENTS

- 1 (10-ounce) package frozen chopped spinach,

thawed and squeezed dry

- 1/2 cup low-fat small curd cottage cheese

- 1 cup egg substitute

- 1 teaspoon dried oregano leaves

- 1/2 teaspoon salt

- 1/8 teaspoon cayenne

- 1 (14 ounce) can artichoke hearts,

drained and coarsely chopped

- 3 medium yellow onions, chopped

- 1 cup shredded reduced-fat sharp cheddar cheese

DIRECTIONS

Preheat broiler.

In a medium mixing bowl, combine spinach, cottage cheese,

egg substitute, oregano, salt, and cayenne. Blend well,

stir in artichokes, and set aside.

Place a 12-inch nonstick skillet over medium heat until

hot. Coat skillet with cooking spray and cook onion

6-8 minutes or until translucent, stirring frequently.

Add spinach mixture and spread evenly over bottom of

skillet. Reduce heat to medium low, cover tightly, and

cook 15 minutes or until almost set. (The frittata will

be very moist at this point because of all the onion. It

will set when the cheese is added.)

Sprinkle cheese evenly over all and broil 1-2 minutes to

melt cheese and finish cooking. Remove from broiler and

let stand 5 minutes to allow flavors to blend. Cut into

6 wedges to serve. This dish reheats well.

Nutritional Information Per Serving (1/6 of recipe):

Calories: 134, Fat: 5 g, Cholesterol: 14 mg, Sodium: 654 mg,

Carbohydrate: 12 g, Dietary Fiber: 3 g, Sugars: 5 g, Protein: 14 g Diabetic

Exchanges: 1 Medium-Fat Meat, 2 Vegetable