Heart-Healthy Leek Frittata
Elevate your brunch with this irresistible Heart-Healthy Leek Frittata, a nutrient-packed and flavorful dish perfect for anyone looking to enjoy a wholesome, low-fat meal. This oven-baked recipe combines tender, sautéed leeks with fluffy egg whites, protein-rich whole eggs, crisp fresh spinach, and creamy low-fat feta cheese, creating a light yet satisfying delight. Enhanced with a touch of parsley for a fresh, herbaceous note and cooked in heart-friendly olive oil, this frittata is as vibrant as it is nutritious. Ideal for meal prep or a leisurely breakfast, it’s ready in just 40 minutes and serves four. Serve it warm with a side of mixed greens or roasted vegetables for a balanced and delicious meal that’s as good for your heart as it is for your taste buds.
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Ingredients
- 2 medium-sized leeks
- 2 tablespoons extra virgin olive oil
- 8 large egg whites
- 2 large whole eggs
- 0.25 cup skim milk
- 2 cups fresh spinach
- 0.5 cup low-fat feta cheese
- 0.25 cup fresh parsley
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Directions
Step 1
Preheat your oven to 350°F (175°C).
Step 2
Thoroughly wash and trim leeks, removing any dirt. Cut them lengthwise, then slice thinly.
Step 3
Heat 1 tablespoon of olive oil in a medium oven-safe non-stick skillet over medium heat.
Step 4
Add sliced leeks to the skillet and cook for about 5-7 minutes, until they become soft and translucent.
Step 5
While the leeks are cooking, in a large bowl, whisk together egg whites, whole eggs, and skim milk until well combined.
Step 6
Stir in fresh spinach, low-fat feta cheese, chopped fresh parsley, salt, and black pepper into the egg mixture.
Step 7
Pour the egg mixture over the softened leeks in the skillet, gently stirring to evenly distribute ingredients.
Step 8
Using a spatula, slightly lift the edges of the frittata to allow uncooked eggs to flow underneath as it begins to set.
Step 9
Cook on the stove for about 5 minutes until the sides and bottom start to firm up but the top is still slightly runny.
Step 10
Transfer the skillet to the preheated oven and bake for 10-15 minutes, or until the frittata is set in the center and slightly golden on top.
Step 11
Remove the frittata from the oven and let it cool for a few minutes before slicing into wedges.
Step 12
Serve warm, garnished with additional fresh parsley if desired.
Nutrition Facts
| Serving size | (853.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 898.9 |
| Total Fat 49.1g | 0% |
| Saturated Fat 13.7g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 437.9mg | 0% |
| Sodium 3419.0mg | 0% |
| Total Carbohydrate 46.8g | 0% |
| Dietary Fiber 5.6g | 0% |
| Total Sugars 17.6g | |
| Protein 73.4g | 0% |
| Vitamin D 108.8IU | 0% |
| Calcium 956.8mg | 0% |
| Iron 10.4mg | 0% |
| Potassium 1291.9mg | 0% |
Source of Calories