• Serves
  • 189

Dietician's Tip: Frittata is an Italian omelet with cheese, meat or vegetables mixed into the eggs rather than being folded inside the eggs. This version uses egg whites instead of whole eggs to reduce the calories, fat and cholesterol.


1/2 green or red bell pepper, diced4 fresh mushrooms, sliced (about 1/2 cup)6 egg whites1/2 cup salsa, plus 2 tablespoons for garnish1/2 cup shredded cheddar cheese


Heat the broiler. Position the rack 4 inches from the heat source.

Lightly coat a heavy, ovenproof skillet with cooking spray. Place on the stove over medium heat and add peppers and mushrooms. Saute until vegetables are tender, about 5 minutes.

In a small bowl, whisk together the egg whites and 1/2 cup of the salsa. Pour the egg white mixture into the skillet with the vegetables and cook until partially set, about 5 minutes. Don't attempt to blend or scramble the mixture. Sprinkle with cheddar cheese.

Place the skillet under the broiler and cook until the cheese is melted and eggs are set, about 5 minutes.

Divide the frittata in half and spoon onto individual plates. Garnish each serving with 1 tablespoon salsa and serve immediately.

Nutritional analysis per serving

Serving size: Half of frittata

  • Calories 189
  • Cholesterol 30 mg
  • Monounsaturated fat 3 g
  • Saturated fat 6 g
  • Sodium 687 mg
  • Total carbohydrate 7 g
  • Dietary fiber 2 g
  • Protein 19 g
  • Serving size Half of frittata
  • Total fat 10 g
  • Dairy foods (low-fat or fat-free) 1
  • Meats, poultry and fish 1
  • Vegetables 1
  • Protein and dairy 1
  • Vegetables 1
  • Meat and meat substitutes 2
  • Nonstarchy vegetables 1
Last Updated: 02-18-2015
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