from Chow Bella
10 oz frozen spinach, thawed and squeezed in a clean kitchen towel to remove excess moisture
1/4 cup diced bell pepper
1/4 cup diced onion
1 cup egg whites
2 tbsp fresh basil, chopped
3/4 cup low fat cheddar cheese
2 tbsp Parmesan cheese
salt and pepper, to taste
non-stick cooking spray
1. Preheat oven to 375 degrees F.
2. Heat a non-stick, oven-proof skillet (8-inch diameter at the bottom, 10-inch diameter at the top) over medium heat. Spray with cooking spray and add the bell pepper and onion and saute until they are transluscent; add the spinach and continue to saute.
3. Blend the egg whites with the cheddar cheese and basil. Distribute the vegetables in the pan evenly, then pour over the egg white mixture. Allow the eggs to cook for about 2-3 minutes, or until the bottom is completely set; the top will still be un-set. Sprinkle over the Parmesan.
4. Bake the frittata until it is completely set, for about 7-8 minutes. The Parmesan should be nicely browned, too.
5. Loosen the frittata from the pan and slide it onto a cutting surface. Cut into wedges and serve.
Servings per recipe: 4
Per serving:
Calories: 98
Fat: 2.6 g
Saturated fat: 1.4 g
Cholestrol: 7 mg
Sodium: 325 mg
Carbohydrates: 4.6 g
Fiber: 1.8 g
Sugar: 1.4 g
Protein: 14.9 g