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Prep Time:45 minsAdditional Time:10 minsTotal Time:55 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:45 minsAdditional Time:10 minsTotal Time:55 minsServings:4Yield:4 servings
Prep Time:45 mins
Prep Time:
45 mins
Additional Time:10 mins
Additional Time:
10 mins
Total Time:55 mins
Total Time:
55 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
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Ingredients
Salad
2tablespoonslemon juice
4teaspoonsolive oil
1clovegarlic, minced
¼teaspoonground cumin
¼teaspoonchili powder
¼teaspoonsalt
¼teaspoonground pepper
1mediumcucumber, cut into 1/2-inch chunks
2mediumtomatoes, cut into 1/2-inch chunks
1ripe avocado, cubed
2tablespoonscrumbled reduced-fat feta cheese
Frittata
2mediumYukon Gold potatoes, diced
4teaspoonsolive oil, divided
2cupssliced mushrooms (half of a 10-oz. package)
4scallions, thinly sliced (about 1/2 bunch)
¼teaspoondried thyme
6largeeggs
½cupnonfat cottage cheese
DirectionsTo 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.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.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.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.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.Cover the pan, reduce heat to low, and cook until the top is set and no liquid egg remains, 6 to 8 minutes.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.Originally appeared: Diabetic Living Magazine, Summer 2019
Directions
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.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.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.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.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.Cover the pan, reduce heat to low, and cook until the top is set and no liquid egg remains, 6 to 8 minutes.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.
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.
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.
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.
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.
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.
Cover the pan, reduce heat to low, and cook until the top is set and no liquid egg remains, 6 to 8 minutes.
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.
Originally appeared: Diabetic Living Magazine, Summer 2019
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Nutrition Facts(per serving)415Calories25gFat30gCarbs19gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
