Heart-Healthy Leek Frittata

Elevate your brunch with this irresistible Heart-Healthy Leek Frittata, a nutrient-packed and flavorful dish perfect for anyone looking to enjoy a wholesome, low-fat meal. This oven-baked recipe combines tender, sautéed leeks with fluffy egg whites, protein-rich whole eggs, crisp fresh spinach, and creamy low-fat feta cheese, creating a light yet satisfying delight. Enhanced with a touch of parsley for a fresh, herbaceous note and cooked in heart-friendly olive oil, this frittata is as vibrant as it is nutritious. Ideal for meal prep or a leisurely breakfast, it’s ready in just 40 minutes and serves four. Serve it warm with a side of mixed greens or roasted vegetables for a balanced and delicious meal that’s as good for your heart as it is for your taste buds.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 medium-sized leeks
• 2 tablespoons extra virgin olive oil
• 8 large egg whites
• 2 large whole eggs
• 0.25 cup skim milk
• 2 cups fresh spinach
• 0.5 cup low-fat feta cheese
• 0.25 cup fresh parsley
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Preheat your oven to 350°F (175°C).

Step 2

Thoroughly wash and trim leeks, removing any dirt. Cut them lengthwise, then slice thinly.

Step 3

Heat 1 tablespoon of olive oil in a medium oven-safe non-stick skillet over medium heat.

Step 4

Add sliced leeks to the skillet and cook for about 5-7 minutes, until they become soft and translucent.

Step 5

While the leeks are cooking, in a large bowl, whisk together egg whites, whole eggs, and skim milk until well combined.

Step 6

Stir in fresh spinach, low-fat feta cheese, chopped fresh parsley, salt, and black pepper into the egg mixture.

Step 7

Pour the egg mixture over the softened leeks in the skillet, gently stirring to evenly distribute ingredients.

Step 8

Using a spatula, slightly lift the edges of the frittata to allow uncooked eggs to flow underneath as it begins to set.

Step 9

Cook on the stove for about 5 minutes until the sides and bottom start to firm up but the top is still slightly runny.

Step 10

Transfer the skillet to the preheated oven and bake for 10-15 minutes, or until the frittata is set in the center and slightly golden on top.

Step 11

Remove the frittata from the oven and let it cool for a few minutes before slicing into wedges.

Step 12

Serve warm, garnished with additional fresh parsley if desired.

Nutrition Facts

Serving size	853.2 grams (853.2g)

Amount per serving	% Daily Value*
Calories	899

Total Fat 49.10g	63%
Saturated Fat 13.70g	69%
Polyunsaturated Fat 0.00g
Cholesterol 438mg	146%
Sodium 3419mg	149%
Total Carbohydrate 46.80g	17%
Dietary Fiber 5.60g	20%
Total Sugars 17.60g
Protein 73.40g	147%

Vitamin D 109IU	544%
Calcium 957mg	74%
Iron 10mg	58%
Potassium 1292mg	27%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 47.9%

Protein: 31.8%

Carbs: 20.3%