Although eggs are typically eaten at breakfast time, this protein and veggie-rich frittata is hearty enough to sit in as a lunch or dinner
Although eggs are typically eaten at breakfast time, this protein and veggie-rich frittata is hearty enough to sit in as a lunch or dinner. Serve with whole grain toast or an English muffin and you’ve got a balanced, nutrient-rich, satisfying meal.
| Servings |
| 2 servings |
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Although eggs are typically eaten at breakfast time, this protein and veggie-rich frittata is hearty enough to sit in as a lunch or dinner. Serve with whole grain toast or an English muffin and you’ve got a balanced, nutrient-rich, satisfying meal.
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Ingredients
- 2 Eggs
- 2 Egg whites
- 2 tablespoon Water
- 1/4 cup Onions chopped
- 1/4 cup Mushrooms sliced
- 1/4 cup Tomatoes diced
- 1/2 cup Broccoli fresh or frozen, chopped
- 1 ounce Reduced-fat cheddar cheese grated
- 1/4 cup Salsa
- pepper to taste
- cooking spray
Servings: servings
Instructions
- In a small cast iron or other oven-safe skillet, over medium-high heat, sauté onions, mushroom, tomatoes, and broccoli using olive oil cooking spray.
- In a medium-sized bowl, beat eggs, egg whites, and water until blended.
- Pour egg mixture over vegetables in pan, turn heat down to medium, and allow to cook for 1 to 2 minutes. Sprinkle the top with ¼ cup grated cheese (about 1 ounce).
- Transfer the pan to the oven and broil on high until cheese is browned and eggs are set (about 5 minutes).
Recipe Notes
CALORIES: 157 calories
FAT: 8g (3g saturated, 0g trans)
PROTEIN: 15g
FIBER: 1.5g fiber
CARBOHYDRATE: 23g
SODIUM: 305mg
CALCIUM: 17% DV calcium (170mg)
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