Fritata Fluffy Style

By

Culinary Taste Tip:
Toasting walnuts briefly more than doubles their flavor.

Culinary Technique Tip:
Grinding flax seed into flax meal makes it easier for your body to absorb. Keep flax meal in the freezer so it won't oxidize or break down.
Preparation time: 20 minutes
Cooking time: 20 minutes


Calories: 340 per serving (38% from fat)



Nutritional Analysis Per Serving:
Total fat (g): 15 - Fat calories (kc): 132 - Cholesterol (mg): 166 - Trans fatty acids (g): 0 - Saturated fat (g): 2.8 - Polyunsaturated fat (g): 3.9 - Monounsaturated fat (g): 2.7 - Fiber (g): 7.1 - Carbohydrates (g): 35 - Sugar (g): 5.5 - Protein (g): 19 - Sodium (mg): 608 - Calcium (mg) 174.

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  • 4

Ingredients

  • 4 ounces multigrain thin spaghetti, broken in half
  • 2 teaspoons extra light olive oil, divided
  • 3 large omega eggs
  • 2 large omega egg whites
  • 1/4 teaspoon each: salt and freshly ground black pepper
  • 3 cloves garlic, minced
  • 1 (6 ounce) bag baby spinach
  • 2 tablespoons ground flax meal, such as Bob's Red Mill brand
  • 1/4 cup chopped walnuts
  • 1/4 cup (1 ounce) grated Parmesan cheese, preferably Parmigiano-Reggiano
  • 1-1/3 cups bottled spicy tomato basil pasta sauce, heated
  • 1/4 cup chopped fresh basil

Preparation

Step 1

Heat oven to 350°F.

Cook spaghetti according to package directions. Drain well; transfer to a medium bowl and toss with 1 teaspoon of the olive oil. Refrigerate 5 minutes. In a large bowl, combine whole eggs, egg whites, salt and pepper, beating with a fork. Next heat remaining 1-teaspoon oil in a large nonstick oven-proof skillet. Add garlic; sauté over medium-high heat 1 minute. Add spinach; cook, turning with tongs 1 minute or until spinach is wilted. Remove pan from heat; let stand 2 minutes. Add spaghetti to egg mixture; mix well. Add spinach mixture to the bowl; mix well. Return mixture to same skillet; top with flax meal, nuts and cheese. Bake 20 minutes or until eggs are set and cheese is melted. Cut into wedges; serve with pasta sauce and garnish with basil.
Substitution:

2 cups leftover cooked spaghetti may be substituted.

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