Frittatas are like omelets, only easier — and they taste great hot, warm or cold. This vegetable-packed version is spiked with Mediterranean flavor and paired with a cool salad of lemony cucumbers and tomatoes with creamy avocado.

Spinach-Mushroom Frittata with Avocado Salad

Serves 4

Active Time: 45 minutes

Total Time: 55 minutes

For the salad:

2 tablespoons lemon juice

4 teaspoons olive oil

1 clove garlic, minced

1/4 teaspoon ground cumin

1/4 teaspoon chili powder

1/4 teaspoon salt

1/4 teaspoon ground pepper

1 medium cucumber, cut into 1/2-inch chunks

2 medium tomatoes, cut into 1/2-inch chunks

1 ripe avocado, cubed

2 tablespoons crumbled reduced-fat feta cheese

For the frittata:

2 medium Yukon Gold potatoes, diced

4 teaspoons olive oil, divided

2 cups sliced mushrooms (5 ounces)

1/4 teaspoon salt

4 cups baby spinach (about 2 1/2 ounces), chopped

4 scallions, thinly sliced (about 1/2 bunch)

1/4 teaspoon dried thyme

1/4 teaspoon ground pepper

6 large eggs

1/2 cup nonfat cottage cheese

1. To prepare salad: Whisk lemon juice, oil, garlic, cumin, chili powder, salt and pepper in a medium bowl. Add cucumber, tomatoes and avocado. Toss gently to combine and set aside to let the flavors blend.

2. To prepare frittata: Place potatoes in a microwave-safe dish and cover with vented plastic wrap or lid. Microwave on High for 2 minutes. Stir and microwave, covered, until just tender when pierced with a fork, 1 to 3 minutes more.

3. Meanwhile, heat 2 teaspoons oil in a medium nonstick or cast-iron skillet over medium-high heat. Add mushrooms, sprinkle with salt and cook, stirring, until they release their liquid, about 3 minutes. Stir in spinach, scallions, thyme and pepper; continue cooking until the spinach has wilted, 2 to 3 minutes more. Transfer to a plate to cool. Wipe out the pan.

4. Whisk eggs and cottage cheese in a large bowl. Add the cooled mushroom mixture and the potatoes; stir until well blended.

5. Add the remaining 2 teaspoons. oil to the pan and place over medium-high heat until it begins to shimmer. Quickly pour in the egg mixture. Cook, lifting the edges with a flexible heatproof spatula to allow uncooked egg from the middle to flow underneath, until nearly set, about 3 minutes.

6. Cover the pan, reduce heat to low, and cook until the top is set and no liquid egg remains, 6 to 8 minutes.

7. To release the frittata from the pan, run the spatula around the edge, then underneath, until you can slide or lift it out onto a cutting board or serving plate. Cut into wedges. Sprinkle the avocado salad with feta and serve with the frittata.

Recipe nutrition per serving: 415 Calories, Total Fat: 25 g, Saturated Fat: 5 g, Cholesterol: 282 mg, Carbohydrates: 30 g, Fiber: 7 g, Total Sugars: 6 g, Protein: 19 g, Sodium: 620 mg, Potassium: 1041 mg, Iron: 3 mg, Folate: 116 mcg, Calcium: 145 mg, Vitamin A: 2700 IU, Vitamin C: 35 mg.

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(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

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