A frittata is an open-faced omelette with a variety of toppings. This version mixes some sweet flavorings from the caramelized onions with a savory taste from the spinach and aged cheddar.
1 tsp vegetable oil
1/2 cup diced onion
1/2 tsp finely chopped garlic
1/2 tsp brown sugar
1/2 cup egg substitute (or 2 large eggs)
3 egg whites
1/3 cup low-fat milk
1/3 tsp salt
1/8 tsp pepper
1/2 cup baby spinach
1/3 cup shredded aged cheddar cheese
1.Lightly coat a small nonstick skillet with cooking spray. Add the oil and set over medium heat. Add the onion and garlic and sauté for 3 minutes, or until the onion is soft and lightly browned. Add the brown sugar and sauté on low heat for 3 minutes. Remove from the heat and set aside.
2.Whisk together the egg substitute, egg whites and milk, and season with salt and pepper. Add the onion mixture.
3.Lightly coat a 9-inch skillet with cooking spray. Add the egg mixture and cook over medium-low heat for 4 minutes, or until nearly set. Add the spinach and cheddar cheese, cover and cook until the frittata is set, about 2 minutes. Slip the frittata onto a serving platter with a spatula. Cut into wedges and serve immediately.
Nutritional Analysis per Serving
Protein 19 g
Fat 12 g
Saturated Fat 5.1 g
Carbohydrates 9.1 g
Cholesterol 21 mg
Sodium 415 mg
Fiber 0.9 g
Prep Time: 10 minutes
Cook Time: 9 minute
Nutrition Watch:Egg whites are great for those who want some of the benefits of eggs without the fat, calories and cholesterol. One egg white has 15 calories, no fat and no cholesterol. One egg has 90 calories, 5 g of fat and over 250 mg of cholesterol.
per serving Calories 222 • Protein 19 g • Carbohydrates 9.1 g • Fiber 0.9 g • Total fat 12 g • Saturated fat 5.1 g • Cholesterol 21 mg • Sodium 415 mg • prep time 10 minutes • cook time 9 minutes • nutrition watch