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Southwestern frittata with egg whites reduces amount of calories, fat in dish

Jun. 23, 2013 @ 12:00 AM

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

Serves 2


1/2 green or red bell pepper, diced

4 fresh mushrooms, sliced (about 1/2 c.)

6 egg whites

1/2 c. salsa, plus 2 T. for garnish

1/2 c. shredded cheddar cheese


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

Lightly coat a heavy, oven-proof skillet with cooking spray. Place on the stove over medium heat and add the peppers and mushrooms. Saute until the 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

Calories 181

Sodium 443mg

Total fat 10g

Total carbohydrate 4g

Saturated fat 6g

Dietary fiber 1g

Monounsaturated fat 3g Protein 19g

Cholesterol 30mg