This recipe is a terrific way to boost your intake of folate and folic acid and to use up leftover pasta. Hearty and quick to prepare, enjoy this frittata with a side salad or fruit for a nutritious lunch or dinner. With ingredients from all four food groups, this recipe delivers big on nutritional goodness without compromising on great taste.
Prep Time: 15 minutes Makes: 6 servings
Cook Time: 20 minutes
6 Naturegg™ Nature’s Best™ Shell Eggs, beaten
1 3/4 cups (425 mL) 2% milk
1/4 cup (50 mL) finely grated Parmesan cheese
3 cloves garlic, minced
3 cups (750 mL) chopped arugula
2 cups (500 mL) cooked, whole-wheat spaghetti
1 cup (250 mL) drained, no added salt canned diced tomatoes
1 cup (250 mL) shredded part-skim mozzarella cheese, divided
1/2 cup (125 mL) drained artichoke hearts, rinsed and chopped
1/4 tsp (1 mL) each salt and pepper (optional)
Chopped fresh basil leaves (optional)
1. Lightly coat a 9-inch (23 cm) deep-dish, microwave-safe pie plate with nonstick cooking spray.
2. Whisk the eggs with the milk, Parmesan cheese and garlic until well-blended; stir in the arugula, spaghetti, tomatoes, 3/4 cup (175 mL) mozzarella cheese, the artichoke hearts and salt and pepper (if using). Spread out evenly in the prepared pie plate. Sprinkle with the remaining mozzarella cheese.
3. Microwave on Medium-High (70%) for 20 minutes or until eggs are set. Garnish with basil (if using). Let stand for 5 minutes before cutting into wedges. Makes 6 servings.
• Rinse cold pasta with hot water so that it is less sticky when measuring.
• Substitute chopped fresh spinach for the arugula.
• Enjoy for a nutritious lunch or dinner and save a slice for a simple lunch to go the next day.
Nutritional Information per Serving
Calories: 256 | Fat: 12 g | Saturated Fat: 6 g | Carbohydrates: 21 g | Fibre: 3 g | Protein: 18 g | Sodium: 320 mg | Potassium: 211 mg
Excellent source of calcium, folate, riboflavin and vitamins B12 and D.
Good source of vitamin A and zinc.
*Some ingredients used in the analysis (i.e. canned tomatoes and artichoke hearts) do not provide potassium information, so the potassium mg per serving may be undervalued.