Today, we’re using our eggs to prepare a light baked spinach frittata without cheese and cooked without oil.
I don’t add cheese to the egg as I don’t enjoy the combination of the two ingredients.
The spinach frittata is a light dish with a characteristic flavor.
I used bagged spinach leaves that were pre-selected and cleaned, wilted them in a pan, and added them finely chopped or minced.
Finished with a pinch of crushed red pepper [optional] to be avoided if you’re preparing Popeye’s frittata for children.
To avoid frying, I prepare the baked frittata.
Egg classification by weight
• XL very large: 73 g and above; • L large: from 63 g to 73 g; • M medium: from 53 g to 63 g; • S small: less than 53 g.
Consider one egg per person, sometimes I use two because they’re small.
It’s useful to know that washing eggs removes their protective coating, making the shell, which is porous, more susceptible to bacteria.
If the shell is dirty, you can clean it dry [e.g., with a paper towel] before storage and clean it with a damp paper towel only at the moment of use.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- 7 oz spinach (in leaves)
- 4 eggs
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 pinch crushed red pepper (coarsely chopped)
Suggested Tools
- 1 Cake Pan 9.5 inches
- 1 parchment paper sheet
Preparation
Thoroughly wash the spinach under running water.
Let them drain in a colander.
The leftover water plus the water they will release during cooking will allow you to sauté them without oil and without sticking to the pan.Place the spinach in a pan over high heat for a few minutes and stir repeatedly until they are uniformly wilted.
Drain and squeeze the spinach.Chop them finely or mince them.
Crack the eggs and pour them into a bowl.
Add a pinch of salt for each egg and grind the pepper.
Beat everything with a fork.Add the seasoned spinach with a pinch of salt and a pinch of pepper and incorporate them into the eggs.
Line a baking dish with a sheet of parchment paper [I used a 9.5-inch baking dish].
Pour the egg and spinach mixture into the dish.
Sprinkle a pinch of coarsely chopped crushed red pepper on top [optional].Briefly preheat the oven.
Bake at 356°F for 30 minutes in a fan oven until evenly golden.Plate it.
Your light baked spinach frittata is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you’ll find dedicated recipes.Remember:
• Start your meal with a generous portion of vegetables [raw or cooked];
• A balanced meal should contain all nutrients: carbohydrates, proteins, fats & fibers;
• Always prepare it respecting the proportions and food combinations indicated in your dietary plan.
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