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.

RECIPE INSTRUCTIONS
1. 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.

2. 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.

3. Slip the frittata onto a serving platter with a spatula. Cut into wedges, garnish with parsley and serve immediately.

INGREDIENTS
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

NOTES
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.