Lately I have been making frittatas instead of the traditional french omelettes, mostly because I am pressed for time and/or too lazy to use more than one pan, so, the frittata solves the problem.
I can cook all of my vegetables and then pour the eggs over them, throw it in the oven, and serve it right onto a plate. I’ve had them at some restaurants where they actually serve the frittata right out of the pan, now that makes for very little dish washing!
The frittata I made this morning is very golden in color on account of it’s orange pepper, yellow squash, yellow onion and of course eggs. It’s also super diet friendly (less than 300 calories), but will keep you full on account of a good amount of protein (32g).
You can substitute your favorite vegetables for the ones I used, they pretty much always come out great. It’s a very good way to get a lot of servings of vegetables into one meal, and definitely low calorie as well. If you like a little more carbohydrate you can serve it on top of a whole wheat tortilla. For more protein, add more egg whites, they’ll make it thicker and fluffier, and at less than 20 calories a pop, you can’t really go wrong:
Nonstick cooking spray
1/2 yellow onion (diced)
1/2 orange pepper (diced)
1/2 yellow squash (diced)
1 whole egg
4 egg whites
1 oz reduced fat shredded cheese
Salt and pepper to taste
- Preheat over to 375 degrees.
- While the over is heating up, spray an omelette size pan with nonstick cooking spray and heat that on medium high until hot enough that when you throw a piece of onion on the pan it sizzles.
- Start sauteing the onion, moving it around with a wooden spoon or spatula every so often to prevent burning.
- Add the yellow pepper to the onion, and keep sauteing
- Cook the onion and pepper for about 5 minutes, until they start to carmelize, and shrink to about a 1/2 of their original size.
- Add the yellow squash and cook for another 2-3 minutes.
- While the vegetables are cooking, beat the egg and egg whites together until frothy.
- Once the vegetables are relatively done, pour the egg mixture over all of the vegetables, move the pan around to make sure all edges are covered.
- Bring the heat down to low, and allow the sides to set.
- Once the sides are set, take the pan and put it in the preheated over for 8 minutes (or until the top of the eggs are set). With 1-2 minutes of baking time left, cover the top of the frittata with the cheese and put back in the oven.
- Add salt and pepper to taste, and add salsa on top if you want it a little spicy.
Nutrition Data (in the entire recipe):
9 grams of fat
19 grams of carbohydrates
32 g protein
This dish also has more than a days worth of vitamin C, lots of carotenoids, choline and folate, to name a few.
If you are using a nonstick pan, like I have, it may have a plastic handle. Cover the handle in tinfoil before putting it in the oven, that will prvent it from melting during cooking.