Southwestern frittata - Mayo Clinic

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Southwestern frittata

Print Products and services By Mayo Clinic Staff

Dietitian s tip

Frittata is an Italian omelet with the ingredients mixed into the eggs rather than being folded inside. This version uses egg whites instead of whole eggs to reduce the calories, fat and cholesterol.

Number of servings

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, reserve 2 tablespoons for garnish 1/2 cup shredded cheddar cheese

Directions

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

Total fat 10 gCalories 189Protein 19 gCholesterol 30 mgTotal carbohydrate 7 gDietary fiber 2 gMonounsaturated fat 3 gSaturated fat 5 gTrans fat TraceSodium 699 mgAdded sugars 0 gTotal sugars 4 gPotassium 430 mg

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 1.5 Vegetables 1

Diabetes Meal Plan Choices

Meat and meat substitutes 2 Nonstarchy vegetables 1

DASH Eating Plan Servings

Meats, poultry and fish 1 Vegetables 1 Dairy foods (low-fat or fat-free) 1 DASH diet: Recommended servings Sample DASH menus ShareTweet Aug. 10, 2021 Show references Tyler Herbst S. Food Lover's Companion. 3rd ed. Barron's Educational Series; 2001:250.

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