Tag Archives: frittata

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!