Thursday, May 30, 2013

A Lutein Loaded Meal for Tonight - Dill and Spinach Frittata

This popular frittata is loaded with lutein and zeaxanthin, as well as vitamin C and vitamin E.

3 eggs (omega 3)
1 tbsp 1% or skim milk
½ orange pepper, diced
1 green onion, chopped
¼ cup frozen chopped spinach
1 tbsp olive oil
1 tbsp fresh dill
Salt and pepper

1. Whisk together eggs, milk, dill, salt and pepper and set aside.

2. Saute pepper and onion in 1 tbsp olive oil for 1-2 minutes over med-high heat in a non-stick pan. Add frozen spinach and continue cooking until spinach has thawed and cooked. Reduce heat to low and add egg mixture, ensuring that vegetables and eggs are evenly distributed in the pan. 

3. Cook on low heat until top of frittata begins to cook, approximately 5 minutes. Ensure that the bottom does not burn. Flip frittata by placing a plate over top of pan, flip the pan and slide frittata back into pan and cook on low for another 1-2 minutes. Alternatively, place an oven-proof pan in oven and broil on low for 3 minutes or until top of frittata is cooked. 

4. Remove from heat and let sit for 10 minutes. The frittata can also be enjoyed at room temperature or even cold the next day. 

Serves 2

Eyefoods ingredients: Eggs, orange pepper, green onion, spinach, olive oil

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