NUTRITION

Spinach and Paneer Mini Frittatas

This bitesize Indian version of frittatas is perfect for breakfast or as a daytime snack. Hyderabad-based nutritionist, Dr. Lakshmi K, gives this classic Italian dish an Indian makeover.

By DR. LAKSHMI K

This Indo-Italian egg dish is as simple as it is versatile, and delicious. While it is tempting to fill up a frittata with a whole lot of ingredients, this recipe aims to keep things simple and allow each ingredient to shine on its own. The spinach here is the star. Its mild flavour is embellished with sweet paprika, the smoothness of cottage cheese, a hint of rosemary, and the heat of chilli flakes. You can, however, mix it up with ingredients of your choice.

Ingredients list

  • Eggs: 6
  • Paneer cubes (cut into small pieces): 100 gms
  • Finely chopped spinach: 1/4 cup
  • Paprika: 1/2 tsp
  • Red chilli flakes: 1/2 tsp
  • Rosemary: 1 tsp
  • Milk: 1/4 cup
  • Salt to taste

Preparation

 

Step 1 :

In a bowl, whisk the eggs and milk together. Add the rest of the ingredients and combine. Preheat the oven to 350° F. Take a muffin tray and grease with a little oil.

Step 2 :

Spoon the batter into the muffin tray. The batter should fill up three quarters of each mould. Transfer the muffin tray into the oven and bake for 15 to 20 minutes. Take a toothpick and prick the frittata. If it comes out clean, the frittata is ready.

Step 3 :

Transfer each mini frittata onto a wire rack and let them cool down completely.
Tip: You can use a butter knife around the edges of each mould to take the frittatas out.

Step 4 :

The frittatas can be refrigerated to be used in the morning for a nutritious breakfast. Reheat the frittatas in the microwave before serving.

 

Dr. Lakshmi Kilaru is the only Hyderabad-based nutritionist with a Ph.D in Food Science & Nutrition from the University of Georgia (USA). She is also the Head Holistic Nutritionist at URlife.

Ease
6
Approx Cost
190 INR
Energy
168.3 Kcal
Carbs
3.3 g
Protein
15 g
Fat
11.2g
Fibre
0.7g
Serves
4
Cooking Time
30 Mins

COMMENTS