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Frittata with Crab, Red Pepper and Cilantro |
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A frittata is an open-faced omelet. Using egg whites and egg substitute instead of whole eggs gives this a fraction of the fat, calories and cholesterol in most frittatas. Use any vegetables you like and substitute smoked salmon, prosciutto or diced cooked chicken for the crabmeat. | 1 tsp vegetable oil | 1/3 cup low-fat milk | | 1/3 cup finely diced onion | pinch of salt and freshly ground black pepper | | 1/2 tsp crushed fresh garlic | 3 oz finely diced crabmeat (or surimi) | | 1/3 cup finely diced red bell pepper | 1/4 cup chopped cilantro or parsley | | 1/2 cup egg substitute (or 2 large eggs) | 3 egg whites |
- Lightly coat a small non-stick skillet with vegetable oil spray. Heat the oil over medium heat and sauté the onion and garlic for 4 minutes, or until the onion is tender and lightly browned. Add the red pepper and sauté for 2 minutes. Remove from the heat.
- Whisk the egg substitute, egg whites, milk, salt and pepper together. Spray a 10-inch skillet with vegetable oil and place over medium-low heat. Add the egg mixture and the vegetables and cook for 5 minutes, until nearly set.
- Top with the crabmeat and cilantro. Cover and cook until the frittata is set, about 3 minutes. Use a spatula to slip the frittata onto a serving platter.
- Cut into wedges and serve immediately.
| Nutritional Analysis
per Serving | Calories | 113 | | Protein | 18 g | | Fat | 2g | | Saturated Fat | 0g | | Carbohydrates | 6g | | Cholesterol | 12 mg | | Sodium | 230 mg | | Fiber | 1.2 g |
Prep Time:10 minutes
Cook Time:14 minutes
Serves 2 |
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