# Spinach and Feta Cheese Frittata: A Delicious and Nutritious Recipe
Frittatas are a versatile and delicious dish that can be enjoyed at any time of the day. Whether you’re looking for a hearty breakfast, a light lunch, or a satisfying dinner, a frittata can be the perfect choice. One of the most popular variations is the Spinach and Feta Cheese Frittata, which combines the earthy flavors of spinach with the tangy taste of feta cheese. In this article, we’ll explore the ingredients, preparation, and nutritional benefits of this delightful dish.
## Ingredients
To make a Spinach and Feta Cheese Frittata, you’ll need the following ingredients:
– 6 large eggs
– 1/4 cup milk (or cream for a richer texture)
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 5 ounces fresh spinach, washed and roughly chopped
– 1/2 cup crumbled feta cheese
– Salt and pepper, to taste
– Optional: Cherry tomatoes, sliced; fresh herbs such as dill or parsley
## Preparation
### Step 1: Preheat and Prepare
Preheat your oven to 350°F (175°C). While the oven is heating, crack the eggs into a large bowl. Add the milk, salt, and pepper, and whisk until well combined. Set aside.
### Step 2: Sauté the Vegetables
In a large oven-safe skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes, or until it becomes translucent. Add the minced garlic and cook for an additional minute, being careful not to let it burn.
### Step 3: Wilt the Spinach
Add the chopped spinach to the skillet and cook until it wilts, which should take about 2-3 minutes. Stir occasionally to ensure even cooking.
### Step 4: Combine Ingredients
Once the spinach is wilted, spread the mixture evenly across the skillet. Pour the egg mixture over the vegetables, ensuring it covers the entire surface. Sprinkle the crumbled feta cheese evenly on top. If you’re using cherry tomatoes or fresh herbs, add them at this stage.
### Step 5: Cook and Bake
Allow the frittata to cook on the stovetop for about 5 minutes, or until the edges start to set. Transfer the skillet to the preheated oven and bake for 10-15 minutes, or until the frittata is fully set and lightly golden on top.
### Step 6: Serve
Remove the skillet from the oven and let it cool for a few minutes. Slice the frittata into wedges and serve warm. It pairs wonderfully with a side salad or crusty bread.
## Nutritional Benefits
### Spinach
Spinach is a powerhouse of nutrients, rich in vitamins A, C, and K, as well as iron, calcium, and antioxidants. It supports bone health, boosts the immune system, and promotes healthy skin.
### Feta Cheese
Feta cheese is lower in calories and fat compared to many other cheeses. It provides a good source of calcium and protein, and its tangy flavor adds depth to the frittata.
### Eggs
Eggs are an excellent source of high-quality protein and contain essential nutrients such as vitamin B12, selenium, and choline. They contribute to muscle health and brain function.
## Conclusion
The Spinach and Feta Cheese Frittata is not only easy to prepare but also packed with nutrients that offer numerous health benefits. Its combination of flavors and textures makes it a favorite among many. Whether you’re serving it for a family brunch or a quick weeknight dinner, this frittata is sure to impress. Enjoy the delightful taste and the nutritional boost it provides!