A sim­ple, low-calo­rie break­fast dish that us­es pro­tein-rich eggs baked with cheese, gar­lic, toma­toes, pep­pers, mush­rooms and spinach in just 20 min­utes. We love this recipe be­cause you get all these in­gre­di­ents in your gro­cery and mar­ket. This dish can al­so be eat­en for lunch or din­ner, just make sure you keep it in a sealed con­tain­er in your re­frig­er­a­tor un­til you are ready to serve.

6 large eggs, enough to cov­er the in­gre­di­ents

1/3 cup whole milk

1 tea­spoon salt

1/4 tea­spoon fresh­ly ground black pep­per

1 thin­ly sliced toma­to

1 small onion

2 cloves gar­lic, minced

2 cups ba­by spinach

1 cup but­ton mush­rooms (sliced)

1 tea­spoon soy sauce

1 tea­spoon sug­ar

2 tea­spoons thyme

1 cup shred­ded ched­dar cheese

1 tea­spoon but­ter

1 tea­spoon olive oil

1 cast iron skil­let or oven-safe pan

Pre­heat oven to 380°F.

Take your cast iron pan and place it on a medi­um flame on the stove.

Pour the olive oil in­to the pan and al­low to heat for 30 sec­onds. Add sliced mush­rooms to the heat­ed pan and let cook down on the stove and cook for 4-5 min­utes.

Add sug­ar and soy sauce to mush­room and sim­mer un­til mush­rooms are gold­en brown and cooked through.

Add the onion and gar­lic to the pan and saute for 1-2 min­utes or un­til translu­cent.

Pile the spinach in­to the pan with the gar­lic and onion, and cook, stir­ring un­til spinach wilts. Add the re­main­ing salt and thyme to the mix­ture and cook for 1 minute. Leave the cooked veg­etable mix­ture on the stove to cool.

Crack eggs in a large bowl and whisk to­geth­er un­til yolks are well mixed. Add milk, 1/2 tea­spoon salt, and 3/4 cup cheese to­geth­er with the eggs and whisk to­geth­er.

Pour your egg mix­ture in­to the pan with the veg­eta­bles. Gen­tly in­cor­po­rate the egg mix­ture with the veg­eta­bles.

Lay the thin­ly sliced toma­toes and the re­main­ing cheese over the pan mix­ture.

Place the skil­let in­to the pre­heat­ed oven for 8 to 10 min­utes.

Af­ter 10 min­utes, cut a small slit in the cen­tre of the frit­ta­ta. If the mix­ture is still run­ny, bake for an­oth­er few min­utes; if the eggs are set, re­move the frit­ta­ta from the oven.

For a gold­en crispy top, run the frit­ta­ta un­der the broil­er for a minute or two at the end of cook­ing.

Cool and serve. Cool in the pan for 5 min­utes, then slice in­to wedges and serve.