Spinach, Eggs and Tomato Frittata

Ingredients (4 Servings)

• 3 eggs
• 100gm lightly packed fresh spinach
• 2 tbsp water
• 3 egg whites
• 1/3 cup chopped green onions
• 1/4 cup fat-free (skim) milk
• 1/4 tsp ground red pepper (cayenne)
• 1 large tomato, chopped
• 50gm crumbled feta cheese

Directions

• Coarsely chop spinach. In 2-quart saucepan, place spinach and water. Cover and cook over medium-low heat 3 to 5 minutes or until wilted.
• Meanwhile, in medium bowl, mix eggs, egg whites, onions, milk and ground red pepper until well blended.
• In 12-inch nonstick ovenproof skillet, arrange wilted spinach, tomato and feta cheese. (If ovenproof skillet is unavailable, wrap skillet handle with foil before placing under broiler.) Pour egg mixture over top. Cover and cook over medium-low heat 6 to 7 minutes or until almost set.
• Uncover skillet; broil about 6 inches from heat 1 minute. Let stand 1 minute before serving.

Nutrition

Per serving                                                            

• Calories:-130
• Carbohydrates:-6g
• Fibre:-1g
• Protein:-11g
• Fat:-2g
• Sodium:-0.2g