Servings: Makes 2 servings
Ingredients 3 large eggs2 teaspoons skim milk1/4 cup grated cheddar cheesePinch of sea saltFreshly ground pepper , to taste1 teaspoon ' ' chopped fresh herbs (tarragon, chives, Italian parsley or basil)1 tablespoon extra-virgin olive oil1/4 cup red onion , finely chopped4 broccoli florettes , coarsely chopped10 fresh or frozen asparagus spears , peeled and cut into pieces1 cup fresh spinach , washed and cleaned1 small zucchini , sliced thin4 small red potatoes , cooked and sliced thin
Preheat the oven to 350°. In a bowl, beat the eggs with the milk, then season with salt and pepper, and add the chopped herbs. Set aside.
In a six-inch, non-stick omelet pan, heat the olive oil over medium heat. When hot, add the chopped onion and sauté until translucent, about 5 minutes. Add the rest of the vegetables to the pan, and sauté for another 5 minutes.
Add the egg mixture to the pan and stir well. Sprinkle the grated cheese over the mixture. As the mixture begins to set, place the pan in the oven and bake for 4–5 minutes, until firm. Allow the frittata to cool slightly, and then cut into wedges.
Recommended alternatives: To make a lower-fat frittata, substitute one whole egg and two egg whites, or three Egg Beaters for the eggs. Substitute soy milk for the skim milk, and tofu cheddar cheese for regular cheddar.
60 calories, 1.5 grams fat, 0.5 grams saturated fat, 5 mg of cholesterol, 140 mg sodium, 7 grams carbohydrate, 0 grams fiber, 2 grams protein