Italian Vegetable Frittata With White Beans
Per ServingItalian Vegetable Frittata With White Beans |
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|---|---|---|
| Makes: 4 | ||
| Serving Size: 1/4 of frittata (about 4 oz.) | ||
| Calories | 130 | |
| Fat | 5 | g |
| Saturated Fat | 1.6 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 10 | g |
| Fiber | 2 | g |
| Sugars | 3 | g |
| Cholesterol | 95 | mg |
| Sodium | 145 mg (without added salt) | |
| Potassium | 340 | mg |
| Protein | 11 | g |
| Choices: Starch 0.5, Vegetable 1, Lean meat 1, Fat 0.5 | ||
- Makes: 4
- Serving Size: 1/4 of frittata (about 4 oz.)
- Preparation Time: 10 minutes
- Cooking Time: 25 minutes
Ingredients
| 1/2 | Tbsp. | olive oil |
| 1/2 | small | onion, chopped (3/4 cup) |
| 1 | garlic clove, minced (1 tsp.) | |
| 1/2 | cup | sliced mushrooms |
| 3/4 | cup | chopped fresh spinach leaves, stemmed |
| 1/2 | cup | halved grape tomatoes |
| 4 | egg whites | |
| 2 | whole | eggs |
| 1 | Tbsp. | fat-free milk |
| 1/2 | tsp. | Italian seasoning |
| Hot sauce to taste | ||
| Sea salt and freshly ground black pepper to taste | ||
| 1/2 | cup | canned cannellini beans, drained and rinsed |
| 2 | Tbsp. | freshly grated Parmesan cheese |
Directions
- In a 7-inch skillet, heat the olive oil over medium heat. Add the onions and sauté for about 5 to 6 minutes. Add in the garlic and mushrooms, and sauté for 3 to 4 minutes, until mushrooms are lightly browned. Add in the spinach and tomatoes, and sauté for 1 to 2 minutes until the spinach wilts.
- In a medium bowl, whisk together the egg whites, whole eggs, milk, Italian seasoning, hot sauce, salt, and pepper. Fold in the beans.
- Pour the egg mixture over the vegetables. Reduce the heat to medium low, and cook until eggs are almost set, 8 to 10 minutes. Use a spatula to lift the uncooked portion of egg so it flows to the bottom of the pan.
- Preheat the oven to broil. Sprinkle the frittata with the Parmesan cheese. Broil about 4 to 5 inches from the heat source for 1 to 2 minutes, or until the eggs are set. Cut into wedges to serve.
