Spinach-Mushroom Frittata with Avocado Salad
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Spinach-Mushroom Frittata with Avocado Salad

For Gastroesophageal Reflux Disease Gerd
Low Fat
415 kcal
25 gfat
30 gcarbs
19 gprotein

Nutrition Notes

For Esophageal Reflux Gerd *

Mostly appropriate. The eggs could trigger reflux for some. Tomatoes, garlic, and chili are common i... 

Low Fat *

This recipe is low in fat, uses reduced-fat cheese, and emphasizes vegetables, making it suitable fo... 

* Gluten is an early-stage product and can make mistakes. Verify its outputs.

Ingredients

  • 2 tablespoons crumbled reduced-fat feta cheese
  • 1 ripe avocado, cubed
  • 4 cups baby spinach (half of a 5-oz. bag), chopped
  • 2 cups sliced mushrooms (half of a 10-oz. package)
  • 1 medium cucumber, cut into 1/2-inch chunks
  • 4 teaspoons olive oil
  • 4 teaspoons olive oil, divided
  • 4 scallions, thinly sliced (about 1/2 bunch)
  • 2 medium Yukon Gold potatoes, diced
  • 1/2 cup nonfat cottage cheese
  • 2 medium tomatoes, cut into 1/2-inch chunks
  • 6 large eggs
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon ground pepper
  • 1 clove garlic, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon dried thyme
  • 2 tablespoons lemon juice

Preparation

  1. 1

    Step 1

    To prepare salad: Whisk lemon juice, oil, garlic, cumin, chili powder, salt, and pepper in a medium bowl. Add cucumber, tomatoes, and avocado. Toss gently to combine and set aside to let the flavors blend.
  2. 2

    Step 2

    To prepare frittata: Place potatoes in a microwave-safe dish and cover with vented plastic wrap or lid. Microwave on High for 2 minutes. Stir and microwave, covered, until just tender when pierced with a fork, 1 to 3 minutes more.
  3. 3

    Step 3

    Meanwhile, heat 2 tsp. oil in a medium nonstick or cast-iron skillet over medium-high heat. Add mushrooms, sprinkle with salt and cook, stirring, until they release their liquid, about 3 minutes. Stir in spinach, scallions, thyme, and pepper; continue cooking until the spinach has wilted, 2 to 3 minutes more. Transfer to a plate to cool. Wipe out the pan.
  4. 4

    Step 4

    Once the mushroom mixture has cooled, whisk eggs and cottage cheese in a large bowl. Add the cooled mushroom mixture and the potatoes; stir until well blended.
  5. 5

    Step 5

    Add the remaining 2 tsp. oil to the pan and place over medium-high heat until it begins to shimmer. Quickly pour in the egg mixture. Cook, lifting the edges with a flexible heatproof spatula to allow uncooked egg from the middle to flow underneath, until nearly set, about 3 minutes.
  6. 6

    Step 6

    Cover the pan, reduce heat to low, and cook until the top is set and no liquid egg remains, 6 to 8 minutes.
  7. 7

    Step 7

    To release the frittata from the pan, run the spatula around the edge, then underneath, until you can slide or lift it out onto a cutting board or serving plate. Cut into wedges. Sprinkle the avocado salad with feta and serve with the frittata.
  8. Bon appetit!

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