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.