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Today is September 27, 2022

Swiss Chard and Spinach Frittata

One-Dish Meals


1 Tbsp. olive oil, divided
2 garlic cloves, minced
1 onion, minced
8 cups Swiss chard and/or spinach, stems removed and roughly chopped
2 eggs or 1/2 cup egg substitute
4 egg whites
1/4 cup low-fat or fat-free cottage cheese
1 tsp. dried oregano
1/2 tsp. dried thyme
Pinch of black pepper
Pinch of red pepper flakes, crushed (optional)


Heat 2 teaspoons of the oil in a large oven-proof skillet over medium heat. Add garlic and onions, and saute 30 seconds. Add the greens. Using tongs, turn the greens and cook about 7 minutes, making sure not to burn the garlic. Cook until the leaves are wilted and tender. Drain any excess liquid and turn the greens onto a plate or bowl; set aside. Wipe the skillet clean. Preheat the oven to broil and set the rack at least 6 inches from the heat source. Combine the eggs, egg whites, cottage cheese, oregano, thyme and red pepper flakes in a blender or food processor and process 30 seconds. Heat the remaining oil in the skillet over medium heat. Add greens, spreading them evenly in the pan. Pour egg mixture over the greens and cook undisturbed 4 to 5 minutes. With a spatula, lift edges of the eggs about every minute to allow the uncooked egg to flow to the bottom. When the eggs are almost set but the center is a bit runny, place the pan under the broiler and broil 1 to 3 minutes, or until eggs are set and top is golden. Cut into wedges and sprinkle with peppers to serve. Serves 8.


From “Eat Smart Gulf Coast,” to be released fall 2014 by Gulf Coast Health Educators

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