Breakfast Foods and Vegetarian Entrees
- 2 cups of chopped vegetables (whatever veggies you have on hand or leftover—such as onions, bell pepper, mushroom slices, tomato, broccoli, asparagus, etc.)
- 1 tablespoon canola or olive oil
- Salt and pepper to taste (optional)
- 4 large eggs
- 8 egg whites (toss the yolks or save them for another dish as desired)
- 1 cup shredded reduced-fat cheese (whatever you have in the refrigerator)
- Canola or olive oil cooking spray
- 1 teaspoon herb seasoning blend (whatever no-salt seasoning blend that you have in the spice cabinet and that you like)
- In a large, nonstick skillet, cook the leftover vegetables (like onion, bell pepper, and mushrooms) in 1 tablespoon of oil over medium heat, stirring often, until veggies are tender (about 3 minutes). Stir in any chopped tomato if you are adding it (because it doesn't need to be cooked like the other veggies). Add salt and pepper to taste if desired. Set aside.
- In mixing bowl, beat or whisk together the eggs and egg whites until blended. Stir in the shredded cheese and the sautéed veggie mixture.
- Begin heating the large, nonstick skillet again over medium heat until hot. Coat the pan generously with cooking spray and quickly pour in the egg mixture, distributing the veggies evenly in the bottom of the skillet. While it begins to cook, sprinkle the herb blend over the top. Cover the skillet and cook, without stirring, for about 6 minutes (the frittata should be set and the bottom nicely brown).
- If desired, you can brown the top of the frittata in a preheated broiler, about 4 inches from the heat, for one to two minutes. Slide the frittata onto a large serving plate and cut into 4 wedges.
Per serving: 231 calories, 21 g protein, 8 g carbohydrate, 12.8 g fat, 4 g saturated fat, 5.5 g monounsaturated fat, 2 g polyunsaturated fat, 210 mg cholesterol, 2 g fiber, 365 mg sodium. Calories from fat: 50 percent. Omega-3 fatty acids = 0.5 gram, omega-6 fatty acids = 1.5 gram.
Recipes provided by Elaine Magee; © 2008 Elaine Magee
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