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Recipe: Southwestern frittata

Recipe: Southwestern frittata

This frittata recipe uses egg whites instead of whole eggs to reduce the amount of calories, fat and cholesterol.

Frittata is an Italian omelet with cheese, meat or vegetables mixed into the eggs rather than being folded inside the eggs. This version uses egg whites instead of whole eggs to reduce the calories, fat and cholesterol.


Directions

Heat the broiler. Position the rack 4 inches from the heat source.

Lightly coat a heavy, ovenproof skillet with cooking spray. Place on the stove over medium heat and add peppers and mushrooms. Saute until vegetables are tender, about 5 minutes.

In a small bowl, whisk together the egg whites and 1/2 cup of the salsa. Pour the egg white mixture into the skillet with the vegetables and cook until partially set, about 5 minutes. Don''t attempt to blend or scramble the mixture. Sprinkle with cheddar cheese.

Place the skillet under the broiler and cook until the cheese is melted and eggs are set, about 5 minutes.

Divide the frittata in half and spoon onto individual plates. Garnish each serving with 1 tablespoon salsa and serve immediately.


Ingredients
1/2 green or red bell pepper, diced
4 fresh mushrooms, sliced (about 1/2 cup)
6 egg whites
1/2 cup salsa, plus 2 tablespoons for garnish
1/2 cup shredded cheddar cheese

Exchange Data
Dash
Dairy
Fats 
Fruits 
Grains 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories189 
Carbohydrate7 g 
Cholesterol30 mg 
Fiber2 g 
Monounsaturatedfat3 g 
Potassium 
Protein19 g 
Saturatedfat6 g 
ServingsizeHalf of frittata 
Sodium687 mg 
TotalFat10 g 

2015-02-18

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