Recipe provided by Mary Flynn, PhD, RD, LDN, research dietitian at The Miriam Hospital. To view more recipes visit Food is Medicine.


  • 3 tablespoons extra virgin olive oil
  • ½ cup onion (red or white), chopped
  • 1/3 cup frozen spinach, defrosted and chopped or 2 cups fresh spinach leaves
  • 3 large eggs
  • ¼ cup milk (any % fat, including non-fat)
  • Salt and pepper
  • 2 cups cooked brown rice 


Yield: 2 servings

Preheat the broiler.

Heat oil on medium in a 12-inch, oven-safe sauté pan. Add in the onions and season with salt and pepper. Cook for 8 to 10 minutes or until desired softness, stirring occasionally. Stir in the spinach and cook for 3 to 5 minutes.

While the vegetables are cooking, beat the eggs and milk together in a small bowl. Add rice.

Add the egg/rice mixture to the skillet and spread out evenly over the pan (this is easily done with a rubber spatula). Cook on top of the stove until the mixture is set, about 5 minutes. The color on the bottom can be determined by running a rubber spatula around the mixture.

When the mixture is set, put the pan under the broiler and broil for about 3 minutes or until the top starts to brown.

Use a metal spatula to loosen the mixture from the pan. The frittata should easily slide out of the pan onto a plate when done.