Southwestern frittata
Dietitian'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 amount of calories, fat and cholesterol.
SERVES 2
Ingredients
1/2 green or red bell pepper, diced
4 fresh mushrooms, sliced (about 1/2 cup)
6 egg whites
1/2 cup salsa, plus 2 tablespoons for garnish
1/2 cup shredded cheddar cheese
Directions
Preheat the broiler. Position the rack 4 inches from the heat source.
Lightly coat a heavy, oven-proof skillet with cooking spray. Place on the stove over medium heat and add the peppers and mushrooms. Saute until the 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)Calories 181 Cholesterol 30 mg
Protein 19 g Sodium 443 mg
Carbohydrate 4 g Fiber 1 g
Total fat 10 g Potassium 369 mg
Saturated fat 6 g Calcium 224 mg
Monounsaturated fat 3 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Protein and dairy 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 1
Meat and meat substitutes 2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Dairy foods (low-fat or fat-free) 1
Meats, poultry and fish 1
http://www.mayoclinic.com/health/hea...ecipes/NU00442
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