Wild West Frittata
– Olive oil spray
– 3/4 cup chopped sweet onion
– 1/2 cup chopped green bell pepper
– 4 ounces 97% or 98% lean ham steak, cut into 1/4” cubes
– Salt, to taste
– Ground black pepper, to taste
– 2 cups egg substitute
– 2 ounces (1 cup) finely shredded light Swiss cheese
Preheat the boiler.
Place a medium brolier-safe nonstick skillet over medium heat. Lightly mist the skillet with olive oil spray. Add the onion, bell pepper, and ham and cook for 5 to 7 minutes, or until the onion and pepper are softened not browned. Season with salt and pepper (keep in mind that you will be adding ham and cheese, so you won’t need much salt).
Turn the heat to medium-high and pour the egg substitute into the pan. Stir the veggies and ham in the eggs until they evenly distributed and the eggs are slightly scrambled, 1 to 2 minutes. Reduce the heat to medium. Continue to cook, continuously sliding a spatula all around the sides of the frittata as far into the bottom as possible to loosen and gently lift the eggs slightly from the pan to prevent sticking, until the frittata is almost set but still runny on top, 4 to 6 minutes.
Remove the pan from the heat and sprinkle the cheese evenly over the top. Transfer the skillet to the oven and broil for 1 to 3 minutes, or until the cheese is melted and the egg is completely set. Cut the frittata into four equal wedges and serve.
Nutrient Info per serving: (serves 4)
142 calories, 22g protein, 7g carbohydrate,
2g fat(2g saturated), 13mg cholesterol,
less than 1g fiber, 621mg sodium