nutritioulicious™ Frittata

Last week I told you all about eggs in a guest post on the blog Around the Plate. As promised, here are some ways to enjoy eggs including a recipe for a nutritioulicious™ frittata!

Eggs can be enjoyed in a variety of ways, including:

• Hard boiled
• Omelets — try spinach, tomato, and feta for a Greek twist or make a Western one with peppers, onion, and cheddar (Nutritious Tip: use 2 egg whites and 1 whole egg per omelet)
• Quiches (Nutritious Tip: use half egg whites, half whole eggs)
• Poached
• Soft boiled
• Rocky mountain toast, aka Egg in a Hole (Nutritious Tip: use cooking spray, not butter!)
• Egg salad (Nutritious Tip: make it with more egg whites and low-fat mayonnaise to keep the calories in check!)
• Frittata (Nutritious Tip: use half egg whites, half whole eggs)

Andrew’s Frittata*
Serves 4

Ingredients:

• • 3 eggs
  • 3 egg whites
  • 2 tablespoons non-fat milk
  • Salt and pepper, to taste

• cooking spray
• 1 medium to large onion, diced
• 1 bell pepper (red, yellow, or orange), diced
• 1 tomato, chopped
• 1/2 cup low-fat cheddar cheese, shredded

Preparation:

1. In a medium-sized bowl, combine whole eggs, egg whites, non-fat milk, salt, and pepper, and whisk well.
2. Spray a medium ovenproof nonstick skillet with cooking spray and heat over a medium flame. Meanwhile, preheat the broiler.
3. Add onion to the skillet and cook until it begins to soften, about 5 minutes. Add peppers and cook for another 2 to 3 minutes. Finally, add the tomatoes for 1 to 2 minutes. Season with salt and pepper.
4. Pour the egg mixture over the vegetables in the skillet covering them evenly. Reduce the heat to medium-low, cover, and let cook until the egg mixture has set around the edges but is somewhat liquid in the middle, about 8 minutes. Sprinkle with the cheese.
5. Place the skillet under the broiler about 2 inches from the heat until the surface is set and golden brown, 1 to 2 minutes. Be careful not to overcook or the egg mixture will become tough.
6. Cut the frittata into wedges and serve.

Nutrition Information: 123 calories, 12 g protein, 8 g carbohydrate, 2 g fiber, 5 g fat, 2 g saturated fat, 162 mg cholesterol, 225 mg sodium

To round out the meal. I recommend serving the frittata with fresh fruit, like I did here,  and/or whole wheat toast.

*Named for my husband, who made it with my nutritious input!