Some evenings I don’t necessarily want to cook a full meal; it’s too much time and effort.  I still want to eat healthily, though, and so I turn to my standby meal – the frittata.  A frittata is an Italian variation on an omelet; baked instead of cooked on the stovetop.  Or, other people might look on it as a sort of a crustless quiche.  Either way, it’s an egg dish that you can make with a wide variety of fillings.

My favorite variation is this one; I always have these ingredients on hand.  It’s also reasonably low calorie and has a nice amount of protein.

• 8 eggs
• 2 cups frozen spinach, thawed and drained
• 200g baby new potatoes, scrubbed (about 4 small potatoes)
• 1 medium Yellow Onion, sliced in thin rings or semicircles
• 1 clove garlic
• 4oz Smoked Salmon
• 1 tbsp olive oil

You need an 8″ cast iron skillet – or other ovenproof skillet.

Over medium heat, saute onions in olive oil until tender and browned. Add garlic and saute a little longer.

While the onions are sauteeing, cook the potatoes in the microwave for 5-8 mins or until tender (but not overdone).  Slice in thin rounds.

Add thawed, drained chopped spinach to onions and stir. Layer potatoes on top.

Remove the skin and flake up the salmon and spread it over the potatoes.

Whisk eggs and pour them over the layers, jiggling the skillet and maybe using a spatula to help distribute the eggs to the bottom.

Cook on stovetop for 10 mins, then move to 400 deg oven for a further 20 mins or until eggs are set and lightly browned on top.

Slice into 4 quarters and serve with a mixed green salad.

(You can add some cheese to this if you want – I might try it with a sprinkle of parmesan next time.)

Calories 280 | Calories from Fat 131 | Fat 14.6g | Carbohydrate 13.7g | Fiber 1.8g | Protein 20.8g
Carbs 19% | Protein 29% | Fat 46%