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Frittata with sautéed mushrooms and havarti |
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 To enhance the flavor, use wild mushrooms such as oyster, shiitake or portobello. Button mushrooms work as well, but be sure to sauté on a higher heat so the excess liquid evaporates.
- 1 tsp vegetable oil
- 1/3 cup finely chopped onion
- 1/2 tsp chopped garlic
- 3/4 cup sliced mushrooms
- 1/4 cup diced red bell pepper
- 1/2 cup egg substitute (or 2 large eggs)
- 3 egg whites
- 1/3 cup low-fat milk
- 1 cup fresh baby spinach
- 1/2 cup shredded havarti
- 2 Tbsp chopped parsley
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- Lightly coat a small nonstick skillet with cooking spray. Add the oil and set over medium heat. Add the onion and garlic and sauté for 3 minutes, or until the onion is soft and lightly browned. Add the mushrooms and red pepper and cook for 5 minutes, or until the mush¬rooms are slightly dried. Set aside.
- Wipe out the skillet and respray. Combine the egg substitute, egg whites and milk. Cook for 4 minutes over medium heat or until the egg begins to set. Add the onion and mushroom mixture, spinach and cheese. Cover and cook another 2 minutes, or until the cheese melts.
- Slip the frittata onto a serving platter with a spatula. Cut into wedges, garnish with parsley and serve immediately.
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Nutritional Analysis per Serving
| Calories |
205 |
| Protein |
19 g |
| Fat |
10.4 g |
| Saturated Fat |
4.2 g |
| Carbohydrates |
8 g |
| Cholesterol |
17 mg |
| Sodium |
320 mg |
| Fiber |
1.3 g |
Prep Time: 10 minutes
Cook Time: 14 minutes
Serves 2
Nutrition Watch:Phytonutrients found in mushrooms have cancer-fighting properties.
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