I love eggs for breakfast, or breakfast for dinner. They are tasty, can be cooked any number of ways, packed with protein. What’s not to love? I’ll eat them sunny-side up, scrambled, rolled up in an omelette, or baked in a quiche. But probably the easiest egg-based breakfast dish to make is the frittata. With a few eggs, a splash of milk, and whatever ingredients you have on hand, you can whip one of this bad boys up, let it cook while you do other things, and enjoy something tasty and delicious.
Kitchen Sink Frittata
- 3 large eggs
- 5 large egg whites
- 1/2 large onion, diced
- 1 or 2 plum tomatoes, diced
- 1/2 c. chopped fresh baby spinach
- 1/4 c. fat free feta cheese
- 1 tbsp nonfat milk
- 1 tbsp olive oil
- salt and pepper to taste
- Preheat oven to 350°.
- Heat olive oil in a large skillet over medium heat.
- Stir in onions and saute until light golden, about 3 minutes.
- Add tomatoes and spinach and continue sauteing until spinach wilts, about 2 minutes.
- In a medium bowl whisk eggs, egg whites, half and half, salt, and pepper.
- Add eggs to the skillet making sure eggs cover all the veggies. Sprinkle feta across the top.
- When the edges begin to set, about 2 minutes, move the skillet to oven.
- Cook about 15 minutes, or until frittata is completely cooked.
Makes 4 servings.
- Calories: 135
- Fat: 7g
- Protein: 11g
- Carb: 6g
- Fiber: 1g