This is a quick dish you can make for breakfast, brunch, or even a weeknight dinner. You may already have all the ingredients in your refrigerator!
- 1/2 cup finely chopped onion
- 1/2 cup finely chopped green bell pepper
- 2 teaspoons olive oil or canola oil
- Salt and pepper to taste
- 2 large eggs
- 1/2 cup egg substitute
- 1/2 cup shredded reduced fat Swiss or sharp cheddar
- Canola or olive oil cooking spray
- 1 large vine-ripened tomato, cut in half and then sliced (or 2 medium tomatoes)
- 1/2 teaspoon Italian seasoning (or any herb blend you like)
1. In a 9-inch nonstick skillet, cook the onion and bell pepper with salt and pepper to taste in 2 teaspoons of oil over medium heat, stirring often, until the bell pepper is tender (about 3 minutes).
2. In a mixing bowl, beat or whisk together the eggs, egg substitute, and cheese. Add the bell pepper mixture and beat or whisk until well combined.
3. Start heating the 9-inch skillet again over medium heat until hot.
4. Coat the pan generously with canola cooking spray and quickly pour in the egg mixture, distributing the bell pepper evenly. While it begins to cook, arrange tomato slices decoratively on top, then sprinkle 1/2 teaspoon of Italian seasoning on top. Cover the skillet and cook (without stirring) for about 6 minutes, or until the frittata is set and bottom is nicely brown.
5. If desired, broil the frittata under a preheated broiler, about 4 inches from the heat, for 2 minutes, to lightly brown the top. Let cool in the skillet for 5 minutes. Slide the frittata onto a serving plate, cut into wedges, and serve it warm or at room temperature.
2 servings (or serves 4 as a side dish or appetizer)
Per serving: 270 calories, 22.5 g protein, 13.5 g carbohydrate, 14 g fat, 5 g saturated fat, 6 g monounsaturated fat, 2.4 g polyunsaturated fat, 228 mg cholesterol, 2.5 g fiber, 325 mg sodium. Calories from fat: 46%.
- 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.
Pleasin’ Yogurt Breakfast Parfait
Prep time: 5 minutes
- 1 cup low-fat vanilla yogurt
- 1/2 cup crunchy low-fat cereal or granola, divided
- 1/2 cup fresh fruit, sliced (such as strawberries, blueberries, pineapple)
1. To assemble parfait, begin with yogurt in the bottom of a bowl or tall glass.
2. Add 2 tablespoons cereal and 1/4 cup fruit. Repeat.
3. Top with the remaining 2 tablespoons of cereal.
Per Serving: 380 calories, 15 g protein, 71 g carbohydrate, 5 g fat (2.5 g saturated fat), 10 mg cholesterol, 40% Daily Value of calcium, 260 mg sodium.
Swiss Chard Egg-White Omelet
- 1 1/2 teaspoons canola oil
- 4 cups chopped green or red Swiss chard, packed (include stems if desired)
- 1 1/2 teaspoons minced garlic
- Salt and pepper to taste
- 1/2 teaspoon hot pepper sauce (such as Tabasco®), optional
- 1 cup egg substitute
- 1/2 cup shredded, reduced-fat sharp cheddar cheese
- 2 tablespoons chopped green onions or sweet onion
1. Start heating an 11-inch nonstick skillet over medium-high heat. Add canola oil to skillet and add the Swiss chard and garlic. Saute chard, stirring often, until tender (about three minutes). Season with salt, pepper, and pepper sauce, if desired. Remove mixture to plate.
2. Add egg substitute, cheddar cheese, and onions to a 4-cup measure and stir to blend.
3. Begin heating the 11-inch skillet over high heat, and coat the pan well with canola cooking spray. When hot, pour in half the egg substitute mixture and spread over bottom of pan. After a minute, tilt the pan to let any liquid in the middle flow to the edges of the pan. When underside is nicely browned, carefully flip omelet over to brown the other side. Spoon half the Swiss chard mixture over half of the top of the omelet. When underside is nicely brown (about two minutes), fold omelet and slide onto plate.
4. Repeat step No. 3 with remaining egg and chard mixtures.
Per serving (not included any added salt): 185 calories, 21 g protein, 7.5 g carbohydrate, 8 g fat (3 g saturated fat), 16 mg cholesterol, 2 g fiber, 525 mg sodium. Calories from fat: 39%.
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