Southwestern frittata with egg whites reduces amount of calories, fat in dish
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.
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
Total fat 10g
Total carbohydrate 4g
Saturated fat 6g
Dietary fiber 1g
Monounsaturated fat 3g Protein 19g