Spinach and Feta Frittata: great for cocktail parties while on the Dukan Diet
This recipe is made with low-fat cheeses which are high in protein by low in fat. However, even low-fat feta has quite a bit of fat so I count this dish as a celebration meal. Eat sparingly during the cruise phase of the Dukan Diet as it is not really allowed until the stabilization phase.
Ingredients
One bunch of silverbeet (or English spinach)
1/3 cup low-fat feta
1/3 cup low-fat cottage cheese
5 free range eggs
3 green shallots, finely chpped
2 cloves garlic crushed
Grated parmesan cheese or other low-fat tasty cheese to sprinkle on top
2 teaspoons virgin olive oil
Method
In a non-stick saucepan, add the olive oil, garlic and chopped shallots and cook over gentle heat until soft but not brown.
Wash the silverbeet, remove stems and coarsely chop the leaves. Add to the pan with shallots and garlic. Simmer (with a lid if you have one) until the the silverbeet has wilted. Remove from the heat and allow to cool (without lid).
In a bowl, crumble the feta and mix with the cottage cheese then add to the pan with the silverbeet.
In the same bowl, whisk the eggs. Add to the pan. Mix all the ingredients together then pour into a pie dish or baking dish lined with non-grease baking paper.
Sprinkle grated cheese on top and bake in a moderate oven (150 to 180 degrees Celsius) until cooked through and the top is golden: about 40 to 45 minutes.
Additional notes
For parties and soirees, you can make the frittata quite thin. For lunch, a smaller pie dish will make a more substantial frittata.
This dish can be cooked in advance (one or two days) then reheated and sliced when ready to serve.
See more low fat, low carb recipes by Susie
