Frittata with Smoked Salmon, Cream Cheese and Dill

This sensational frittata is a light and healthy alternative to lox and cream cheese on a bagel! Serve alongside wholegrain toast or an English muffin for a complete meal. Smoked salmon freezes well and will keep in the refrigerator for up to one week. Photo by Brian MacDonald.

INGREDIENTS

1 tsp vegetable oil 
1/3 low-fat milk 
1/3 cup finely diced onion
pinch of salt and freshly ground black pepper 
1/2 tsp crushed fresh garlic 
2 Tbsp low-fat cream cheese, softened 
1/2 cup egg substitute (or 2 large eggs) 
3 Tbsp chopped fresh dill 
3 egg whites 
1/4 cup diced smoked salmon 

INSTRUCTIONS

1. Lightly coat a small non-stick skillet with vegetable oil spray. Heat the oil over medium heat and sauté the onion and garlic for 3 minutes, or until the onion is tender and lightly browned. Remove from the heat and set aside.

2. Whisk the egg substitute, egg whites, milk, salt and pepper together. Add the onion mixture.

3. Spray a clean 10-inch skillet with vegetable oil, add the egg mixture and cook for 4 minutes, or until nearly set.

4. Dot the cream cheese overtop, cover and cook until the frittata is set, about 2 minutes. Sprinkle with the dill and smoked salmon. Slip the frittata onto a serving platter with a spatula.

5. Cut into wedges and serve immediately.

Nutritional Analysis per Serving 

Calories 80 
Protein 10 g 
Fat 4 g 
Saturated Fat 1.2 g 
Carbohydrates 6 g 
Cholesterol 8 mg 
Sodium 412 mg 
Fiber 0.7 g 

Prep Time: 10 minutes
Cook Time: 9 minutes 

Serves 2


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