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Fritata

Fritata
Course: Appetizers Various Breads

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Fritata ingredients

  • 4 Egg white, beaten
  • Freshly ground black pepper
  • For The Filling:
  • 1 t Fresh basil, chopped
  • 1 plum tomato, chopped
  • 2483527⁄624973141 c cooked broccoli florets, cut into small pieces
  • 2483527⁄624973141 c grilled chicken, chopped
  • 2483527⁄624973141 baked or boiled potato, chopped
  • 2 T reduced fat cheese(Monterey jack,cheddar, or mozzarella)
  • 1 T olive oil
  • ADDTIONAL FILLING SUGGESTIONS:
  • cooked chopped spinach
  • Asparagus
  • Turkey
  • shrimp
  • Sliced Mushrooms
  • Sauteed Peppers
  • Cooked sweet potatoes
  • caramelized onions

Cooking Fritata

1. Spray an 8-inch nonstick egg or sauté pan with cooking spray.
2. Preheat to medium temperature.
3. Add the olive oil and tomatoes and cook for 1 minute.
4. Add the chicken, potato, and basil.
5. Cook until potato are hot. dd the broccoli and increase the temperature to high.
6. add the egg whites; stir to mix. Lower the temperature to medium and cover for 2 minutes.
7. Use a spatula to carefully flip the fritata over.
8. Place the cheese on top and cover for 2 additional minutes.
9. Serve hot or chill and cut into wedges and serve as an appetizer.
10. Nutritional Information Calories200, Protein 16g, Fat 9 g, Sat Fat 1.


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