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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 172.6
  • Total Fat: 9.4 g
  • Cholesterol: 33.1 mg
  • Sodium: 647.2 mg
  • Total Carbs: 7.1 g
  • Dietary Fiber: 1.2 g
  • Protein: 23.3 g

View full nutritional breakdown of Breakfast frittata calories by ingredient
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Breakfast frittata

Submitted by: ANGELA3511

Introduction

This is a quick and easy frittata. You can use your choice of diced meats and veggies to fit your own tastes. I used turkey bacon, onions, bell peppers, salsa and spinach to make it low on the glycemic index.

Delicious and filling for under 175 calories!
This is a quick and easy frittata. You can use your choice of diced meats and veggies to fit your own tastes. I used turkey bacon, onions, bell peppers, salsa and spinach to make it low on the glycemic index.

Delicious and filling for under 175 calories!

Number of Servings: 4

Ingredients

    1 tsp olive oil
    3 strips of turkey bacon, chopped
    1/4 cup diced onions (I used frozen Bird's Eye brand)
    1/4 cup diced green peppers (I used frozen Bird's Eye brand)
    1/4 package frozen chopped spinach
    4 tbsp of jarred salsa
    2 cups of egg substitute (or 8 whole eggs, beaten)
    Dash of low-fat milk
    1/2 cup shredded lower-fat cheddar cheese
    Seasoning and spices to taste

    Garnish with (per wedge, 1/4 of recipe)
    1 tbsp of salsa
    1 tbsp of light sour cream

Directions

* In a large, oven proof non-stick sauce pan (at least 2.5 quart), cook together the olive oil, diced turkey bacon, onions, green peppers and frozen spinach over medium-high heat (mark 8 on my electric stove).
* Stir frequently until the turkey bacon is crisp and the veggies are tender. Add the 4 tbsp of salsa towards the end of cooking.
* In a large measuring cup (or a mixing bowl), combine the eggs, a dash of milk and seasonings of your choice.
* Stir the meat-veggie mixture thoroughly and spread evenly across the bottom of the pan.
* Turn on your oven's broiler, if you plan to broil finish the frittata.
* Gently pour the egg mixture over the meat-veggie mixture.
* Cover and reduce heat to medium-low (3 on my electric stove).
* Cook 10-15 minutes or until the eggs are set and no longer runny.
* Sprinkle cheese on the top and place the uncovered pan in the oven under the broiler.
* Broil 1-2 minutes until frittata is set and the cheese/ top is golden brown.
* WATCH CAREFULLY while using a broiler. Food can go from perfectly done to cajun-style in no time!
* Remove carefully from oven.
* Cut into 4 pieces and serve while hot.
* Top with a tablespoon each of salsa and light sour cream.

Makes 4 serving.

Serving Size: Makes 4 large wedges

Number of Servings: 4

Recipe submitted by SparkPeople user ANGELA3511.






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