Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Although I cannot lay an egg, I am a very good judge of omelettes."
-George Bernard Shaw, Playwright

The refrigerator light goes on...

Frittatas make the perfect weekend brunch and they're great when you have guests. You can serve them hot fresh out of the oven, but they're great cold as well.


Nutmeg is sold both as the whole seed and ground. The seed is about an inch long and oval shaped with a light brown skin. Grinding your nutmeg fresh, like grinding any spice fresh, is far superior to any ground nutmeg that you can purchase.

I have a nutmeg grater. These come in a variety of styles, but the one I have is made by Zyliss. It has a little cylinder that the nutmeg fits into and then is held in place with a spring. As you run the holder back and forth over the grater there's no chance of grating your knuckles. A must for any serious chef.


Spinach and Feta Frittata

Servings = 2 | Serving size =1/2 frittata

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe makes good leftovers, especially as a sandwich.

1 tsp olive oil
1 small red onion (thinly sliced)
3 large eggs
2 large egg whites
2 Tbsp water
1/8 tsp salt
fresh ground black pepper (to taste)
1/8 tsp ground nutmeg
1 Tbsp Parmigiano-Reggiano (grated)
2 ounces fresh spinach (coarsely chopped)
1 ounce feta cheese (crumbled)

Preheat the oven to 325F. Place the olive oil in a medium oven proof skillet over medium high heat. Add the onion and cook for about 5 minutes until lightly browned.

Whisk together the eggs, egg whites, water, salt, pepper, nutmeg, parmesan and spinach.

Pour the egg mixture into the pan with the onions. Stir and cook for about 1 minute.

Sprinkle the crumbled feta cheese over the top and place the pan into the oven.

Cook for about 15 minutes until the frittata is firm.

Nutrition Facts

Serving size = 1/2 frittata

Servings = 2


Amount Per Serving

Calories 209 Calories from Fat 117
% Daily Value
Total Fat 13g 20%
    Saturated Fat 5g 25%
    Monounsaturated Fat 5g
    Trans Fat 0g
Cholesterol 330mg 110%
Sodium 499mg 21%
Total Carbohydrates 7g 2%
    Dietary Fiber 1g 6%
    Sugars 4g
Protein 17g
Vitamin A 61% Vitamin C 19%
Calcium 16% Iron 13%
Vitamin K 137 mcg Potassium 392 mg
Magnesium 43 mg