Serve with a fresh fruit, whole-wheat toast and a cup of fat-free milk for a balanced breakfast. Add 1/2 cup of your favorite lean meat if desired.
- Ingredients:
- 1/2 cup red bell peppers, diced
- 1/2 cup green bell peppers, diced
- 1 cup fresh spinach, chopped
- 1/3 cup cilantro, chopped
- 5 eggs
- 5 egg whites
- 1/2 cup 1% low-fat milk
- 1 cup low-fat cheddar cheese, shredded
- 1/2 teaspoon cumin
- 1/2 teaspoon garlic
- 1/8 teaspoon chili powder
- 1/2 teaspoon salt
- Canola oil non-stick cooking spray
Directions: Coat a medium-sized pan with non-stick cooking spray and set to medium-low heat. Add cilantro, onion, spinach and bell peppers and cook 5 minutes. Set aside. In a large bowl, combine eggs, egg whites, milk, cheese, cumin, salt, garlic, chili powder. Add sauteed vegetables and mix ingredients together. Coat standard pie dish with non-stick cooking spray. Pour egg mixture into pie dish. Bake at 350 degrees for 35 minutes or until well done.
Nutritional information:
- Calories: 100
- Carbohydrates: 3 grams
- Dietary fiber: 1 gram
- Protein: 11 grams
- Total fat: 5 grams
- Saturated fat: 2 grams
- Sodium: 330 milligrams
- Preparation time: 5 minutes
- Cooking time: 40 minutes
- Number of servings: 8
- Serving size: 1/8 of frittata
