Don’t have time to prepare breakfast in the mornings? Then try this recipe: spinach frittata is an excellent meal, providing a good source of protein, iron, calcium, and vitamins, for breakfast or lunch. If you prepare this dish the night before, you can have breakfast ready for almost the entire week.

3 large whole eggs plus 3 large egg whites
1/4 cup cottage cheese
2 cups of spinach
½ cup green onions
Coarse salt and freshly ground pepper
1 tablespoon extra-virgin olive oil

1. Heat oven to 350 degree, with rack 4 inches from heat source. In a large bowl, whisk together whole eggs, egg whites, and cottage cheese.  Add spinach and green onions; season with ½ teaspoon salt and ¼ teaspoon pepper.

2. Heat oil in a medium ovenproof skillet over medium heat. Add egg mixture.  Cook until eggs are almost set, 3 to 5 minutes.

3. Transfer skillet to oven. Cook until the top is set and just beginning to brown, 3 to 4 minutes. Run a flexible spatula around edge of frittata to loosen from pan. Cut into wedges, and serve.

Per serving: 112 calories; 1.8 g saturated fat; 5 g unsaturated fat; 160 mg cholesterol;  3.5 g carbohydrates; 7.7 g protein; 254 mg sodium; 6 g fiber