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Spinach is packed with vitamins A, C and K. Start your day off right with breakfast frittata.

Serves 4

Frittata is an Italian omelet with cheese, meat or vegetables mixed into the eggs rather than folded inside the eggs.

Heat the broiler. Position the rack 4 inches from the heat source.

In a large, nonstick frying pan with a flameproof handle, heat 1/2 teaspoon of the olive oil over medium heat. Add the garlic and saute until softened, about 1 minute. Stir in the spinach and cook until it wilts, 1 to 2 minutes. Transfer to a bowl. Set the frying pan aside.

In a bowl, whisk together the whole eggs, egg whites and pepper. Set aside.

Return the frying pan to medium heat and heat the remaining 1/2 teaspoon olive oil. Add the onion and saute until soft and translucent, about 4 minutes. Stir in the bell pepper and the potatoes and cook until the potatoes begin to brown but are still tender-crisp, 4 to 5 minutes.

Spread the potatoes in an even layer in the pan. Spread the spinach evenly over the potatoes. Sprinkle with the basil. Pour in the beaten eggs and sprinkle evenly with the cheese. Cook over medium heat until slightly set, about 2 to 3 minutes.

Carefully place the pan under the broiler and broil until the frittata is brown and puffy and completely set, about 3 minutes. Gently slide onto a warmed serving platter and cut into 4 wedges. Serve immediately.

• 1 teaspoon olive oil
• 1 garlic clove, minced
• 3 cups baby spinach leaves
• 3 whole eggs, plus 4 egg whites
• 1/4 teaspoon freshly ground black pepper
• 1/2 yellow onion, chopped (about 1/2 cup)
• 1/4 cup minced red bell pepper
• 2 waxy red or white potatoes, about 3/4 pound total weight, peeled and shredded
• 2 tablespoons chopped fresh basil
• 1/4 cup shredded part-skim mozzarella or provolone cheese

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving