Reduced Fat, High Protein, Potato Frittata

sangita's picture

May. 17, 2013

What better than a healthy high protein start to your day? The 'Potato frittata' can qualify as a nutritious and satisfying breakfast that keeps one going, owing to its high quality protein value.

Ingredients

Vegetable oil 1 Tablespoon
Onion 1 Medium , chopped finely
Garlic cloves 3 Medium , chopped finely
Potato 2 Medium , boiled and chopped
Egg whites 6 Medium
Salt 1 Pinch
Cracked black pepper 1 Pinch
Extra lean chicken breast strips 1/2 Cup (8 tbs) , cooked and chopped up
Reduced fat low sodium cheese 1/2 Cup (8 tbs) , shredded
Tomato 1 Medium , chopped finely
Spring onion green 1/2 Cup (8 tbs) , chopped finely
Fresh parsley 1 Tablespoon (Leveled) , chopped finely

Directions

GETTING READY

1)Preheat the broiler

2)Beat the egg whites, adding salt and pepper, until light and fluffy.

MAKING

2) In a large nonstick oven-proof skillet, heat the oil over a medium-high heat.

3) Add the onion and garlic and saute for about 3 minutes until slightly softened.

4) Add the boiled chopped potatoes and cook for 2 to 3 minutes.

5) Stir in the chopped ham and three-quarters of the shredded cheese into the beaten egg mixture.

7) Add this to the skillet, then the reduce heat to medium and cook about 5 minutes for until the bottom is golden brown and crusty, occasionally lifting edges so uncooked egg mixture can flow underneath.

8) Sprinkle half of the remaining cheese over the frittata, top with the spring onion greens, tomatoes and the remaining cheese.

9) Broil for 1 to 2 minutes until the eggs are set and the cheese is melted.

SERVING

10) Slice the frittata into wedges, garnish with the fresh parsley and serve hot.

Recipe Summary

Difficulty Level: Medium
Cook Time: 15 Minutes
Ready In: 15 Minutes
Servings: 6

Nutrition Facts

Serving size

Calories 124Calories from Fat 29

 % Daily Value*

Total Fat 3 g4.6%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 123 mg5.13%

Total Carbohydrates 16 g5.3%

Dietary Fiber 2 g8%

Sugars 2 g

Protein 9 g18%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet