- Calories: 165
- Protein: 16g
- Total Fat: 8g
- Saturated Fat: 3.5g
- Cholesterol: 220mg
- Total Carbohydrate: 7g
- Dietary Fiber: 2g
- Sodium: 480mg
Frittatas are an easy, vegetarian meal and a great way to transform eggs, a breakfast favorite, into a more substantial lunch or dinner entree. The chard and red pepper are a nutrient-dense pair that deliver an impressive array of vitamins and minerals.
- Prep time
- Total Time
- 1 red bell pepper, thinly sliced*
- 1 medium onion, thinly sliced*
- 1 bunch Swiss chard, stems removed and sliced into thin strips (may substitute spinach)*
- 2 cloves garlic, minced
- 4 whole eggs
- 6 egg whites
- 1/2 cup crumbled feta cheese (may substitute with shredded 2% reduced fat Mexican blend cheese)
Preheat the oven to 375°F.
Coat a large oven-safe skillet with oil spray and preheat over medium-high heat. Add the bell pepper, onion and chard and sauté until the vegetables are soft, about 5 minutes. Add the garlic and sauté for 1 minute.
Meanwhile, in a large bowl, whisk together the whole eggs, egg whites, and black pepper to taste. Pour the egg mixture over the sautéed vegetables and cook, without stirring, for 2 minutes. Sprinkle the feta over the egg mixture. Place the pan in the oven and cook for 10 minutes, or until the eggs are set and puffed.
Allow the frittata to cool in the pan for about 5 minutes. With a spatula, turn the frittata out onto a cutting board, cut it into quarters, and serve.
Tip: Using a blend of whole eggs and egg whites allows you to cut back on calories, saturated fat, and cholesterol without sacrificing taste or texture. If you have diabetes or high cholesterol, consider reducing the cholesterol even more by using a combo of 3 whole egg whites and 8 egg whites.
*Note: Feel free to swap in any vegetables you prefer. Another delicious combination is sautéed onions, mushrooms and spinach.