Ricotta, Spinach & Mint Frittata

HomeClinics & ProgramsELLICSR KitchenRicotta, Spinach & Mint Frittata

Skill Level	Easy

Preparation Time	5 minutes	Total Time	40 minutes
Servings	10	Cost Per Serving	$0.80

2 cups	Spinach Leaves, stems removed and roughly chopped
1	Small Zucchini, grated and with as much liquid squeezed out as possible
2 tbsp	Fresh Mint Leaves, stems removed and finely chopped
1 1/2 cups	Low Fat Ricotta Cheese or Cottage Cheese, drained
4	Eggs
6 (200 ml)	Egg Whites
1/2 cup	Spelt Flour
1/4 cup	Parmesan Cheese
1/2 tsp	Ground Nutmeg
1 tsp	Olive Oil
To taste	Sea Salt and Freshly Ground Black Pepper

Place loaf pan in refrigerator to chill and preheat oven to 375F (180C).
Mix ricotta with eggs and egg whites until smooth.
Combine flour with ricotta mixture, then stir in nutmeg.
Fold in spinach, zucchini and mint. Season to taste with salt and pepper.
Coat the loaf pan with a little olive oil and then pour the mixture in and sprinkle parmesan on top.
Cover with aluminum foil and place in oven.
Cook, covered, for approximately 20 minutes. Remove foil and continue to cook for about 15 minutes or until a toothpick inserted in centre comes out cleans.
Remove from oven and let cool.
Place loaf pan in hot water and run a knife around the inside edge. Carefully flip loaf out onto cutting board. Let cool and place in refrigerator for an hour before slicing with a thin, sharp knife. Arrange on plates and serve.

PDF link to nutrition facts table for ricotta, spinach and mint frittata

Using egg whites in place of some whole eggs helps maximize protein and reduce saturated fat. Egg yolks also contain about 200 mg of cholesterol, but research has shown that saturated fat and total fat in the diet have more of an impact on cholesterol levels in the blood than dietary cholesterol does.
Eggs contain iron and vitamin B12, nutrients that are essential for red blood cell formation. They are also one of the few food sources of vitamin D. Although our bodies produce vitamin D when we spend time in the sun, in Canada and other countries in the northern latitudes we may need additional vitamin D for bone health and to fight cancer. There is some debate over how much vitamin D we need in a day, but we shouldn’t have more than 4000 international units (IU) per day. This is important to know if you are taking vitamin D supplements.
This recipe freezes well and makes a great breakfast or light lunch or supper when paired with a side salad. For smaller appetites and for faster reheating, make smaller terrines by baking in muffin cups and freeze in batches.