Onion and Spinach Frittata

Ingredients

 * 1 10-ounce frozen bag chopped spinach, thaw and squeeze dry
 * ½ cup low fat cottage cheese
 * 1 cup egg substitute
 * 1 teaspoon dried oregano leaves
 * ½ teaspoon salt
 * ⅛ teaspoon cayenne
 * 1 14-ounce can artichoke hearts, drain and chop
 * 3 medium yellow onions, chop
 * 1 cup shredded reduced fat cheddar cheese
 * cooking spray

Directions

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


 * Notes
 * If possible, use small curd cottage cheese.
 * 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

Source
Submitted by: cfish3241 Recipe From Quick and Easy Low-Carb Cooking by Nancy Hughes
 * dlife.com

Contributed by:

 * Healthy Recipes For Diabetic Friends Y-Group