By Mayo Clinic Staff
Dietitian's tip:
Frittata is an Italian omelet with the ingredients mixed into the eggs rather than being folded inside. This version uses egg whites instead of whole eggs to reduce the calories, fat and cholesterol.
Number of servings
Serves 2
- Diabetes meal plan
- Weight management
- Low-fiber
- Meatless
Ingredients
- 1/2 green or red bell pepper, diced
- 4 fresh mushrooms, sliced (about 1/2 cup)
- 6 egg whites
- 1/2 cup salsa, reserve 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 size: Half of frittata
- Total fat 10 g
- Calories 189
- Protein 19 g
- Cholesterol 30 mg
- Total carbohydrate 7 g
- Dietary fiber 2 g
- Monounsaturated fat 3 g
- Saturated fat 5 g
- Trans fat Trace
- Sodium 699 mg
- Added sugars 0 g
- Total sugars 4 g
- Potassium 430 mg
- Protein and dairy 1.5
- Vegetables 1
- Meat and meat substitutes 2
- Nonstarchy vegetables 1
- Meats, poultry and fish 1
- Vegetables 1
- Dairy foods (low-fat or fat-free) 1
Show References
- Tyler Herbst S. Food Lover's Companion. 3rd ed. Barron's Educational Series; 2001:250.
Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/southwestern-frittata/rcp-20049715