The very word “brunch” sounds decadent, conjuring up visions of buffet-style platters of gooey pastries and made-to-order omelets. For dieters, brunch can be devastating. By the time the croissants have been slathered with butter and you’ve opted for both bacon and sausage, a day’s calories have already been used up.
This savory frittata lets you have your brunch and eat it too, by cutting the fat while keeping the ooey-gooey cheese and plenty of flavor. The secret? Combining both egg whites and whole eggs for a reduction in calories that doesn’t taste bland.
Pair the frittata with some heart-healthy turkey bacon, fruit and plenty of fresh orange juice for a brunch that looks decadent and tastes decadent, but preserves your dieting dignity.
Spinach and Caramelized Onion Frittata Recipe
Ingredients:
- 1 tsp. salted butter
- 1 large sweet onion (such as Vidalia), sliced into thin rings
- ½ tsp. fresh thyme
- 3 large eggs
- 3 large egg whites (6 Tbsp. liquid egg whites)
- Salt and fresh ground pepper, to taste
- ¼ tsp. hot sauce
- ¼ cup frozen chopped spinach, thawed and squeezed dry
- 3 oz. Cabot Reduced Fat Cheddar, grated and divided (about ¾ cup)
- Nonstick cooking spray
Directions:
In a large skillet over medium heat, melt butter and add onions. Cover and cook a few minutes until onions start to wilt. Uncover, add thyme and cook an additional 10 minutes, until onions are golden brown. Remove from pan and let cool.
Melt butter in a large nonstick skillet over medium heat. Add onion; cover and cook 3 minutes. Uncover, season with thyme and sauté an additional 10 minutes or until golden brown. Remove from pan and let cool.
Preheat broiler. In a large bowl, whisk together eggs, egg whites, salt, pepper and hot sauce. Stir in cooked onions, spinach and half of the cheese. Coat a small oven-safe skillet with cooking spray and place over medium-high heat.
Pour in egg mixture and reduce heat to medium-low. Cook 3 minutes or until bottom is lightly browned, lifting edges and tilting skillet as eggs cook to allow uncooked portion to flow underneath cooked portion.
Broil frittata for 2 minutes or until top is almost set. Sprinkle with remaining cheese and broil 2 additional minutes or until cheese is melted.
Serves two, at 290 calories per serving. Recipe adapted from and courtesy of Cabot.
Variations:
- Use 1 cup fresh spinach, adding to the very end of the onions’ cooking time.
- Add ¼ cup chopped roasted red peppers.
- Substitute thawed, chopped frozen broccoli for the spinach.
- Try reduced-fat Swiss or Pepper Jack cheese.
More Healthy Breakfast Options from The Knoxville Healthy Food Examiner:
- Whole Wheat Biscuits
- Apple Cinnamon Breakfast Quesadillas
- Scrambled Curry Tofu
- Orange-Yogurt Smoothie
- Pumpkin Pie Oatmeal
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