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Recipe: Southwestern frittata

Serves 2

Dietitian Tip

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.

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

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.

Nutritional Analysis (per serving)

Serving SizeHalf of frittata
Calories189
Carbohydrate7 g
Cholesterol30 mg
Fiber2 g
Protein19 g
Sodium687 mg
Monounsaturated Fat3 g
Saturated Fat6 g
Total Fat10 g

Last updated: February 18th, 2015

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