View source for Onion and Spinach Frittata

== Description ==
<ref>"Healthy Recipes for Diabetic Friends Y-Group" http://health.groups.yahoo.com/group/Healthy_Recipes_For_Diabetic_Friends/</ref>
* [http://www.dlife.com/dLife/do/recipe/ShowRecipe?recipeId=5951 Original recipe] submitted by: cfish3241 at dLife
* Source: ''Quick and Easy Low-Carb Cooking'' by Nancy Hughes 

==Ingredients==
* 1 x 10-ounce frozen bag chopped [[spinach]], thaw and squeeze dry
* ½ cup low-fat [[cottage cheese]] (If possible, use small curd cottage cheese)
* 1 cup [[egg substitute]]
* 1 teaspoon dried [[oregano]] leaves
* ½ teaspoon [[salt]]
* ⅛ teaspoon [[cayenne]]
* 1 x 14-ounce can [[artichoke hearts]], drain and chop
* 3 medium [[yellow onion]]s, chop
* 1 cup shredded reduced fat [[cheddar]] cheese
* [[cooking spray]]

== Procedures ==
# Preheat the broiler.
# Mix the spinach, cottage cheese, egg substitute, oregano, salt, and cayenne in a bowl.
# Add in the artichokes.
# Heat a nonstick skillet over medium heat.
# Spray with cooking spray and cook the onions for 6 minutes, stir often.
# Add in the artichoke mixture and decrease the heat to low.
# Cover and cook for about 15 minutes.
# Evenly spread the cheese on top and broil 1 to 2 minutes.
# Remove from the broiler and let sit for 5 minutes before serving.

==  Nutritional Information ==
Per serving:
* Calories: 134 | Carbohydrates: 12g | Protein: 14g | Total Fat: 5g | Saturated Fat: 2g | Cholesterol: 14mg | Fiber: 3g | Sodium: 654mg
* Dietary Exchange: 2 vegetable | 1 medium fat meat 

==References==
<references/>
[[Category:Diabetic-Friendly Recipes]]
[[Category:Artichoke Recipes]]
[[Category:Cheddar Recipes]]
[[Category:Cottage cheese Recipes]]
[[Category:Egg substitute Recipes]]
[[Category:Frittata Recipes]]
[[Category:Spinach Recipes]]
[[Category:Yellow onion Recipes]]