Detalles de la receta

Green Pepper and Onion Frittata With Oatmeal

Número de Porciones: 2

Tamaño de la porción: 1/2 recipe

Plump, flavorful frittatas make a nice breakfast change. They take a little longer to make than scrambled eggs or omelets. Make them on the weekend or make them the night before and heat them in the microwave the next morning.

Nombre: Cantidad:
Frittata
whole wheat bread (about 1 oz each) 2 slices
Olive oil spray
whole eggs 2
egg whites 4
frozen chopped onion, defrosted 1 cup
frozen chopped green bell pepper, defrosted 1 cup
Salt and freshly ground black pepper
Oatmeal
oatmeal 0.67 cup
water 1 cup
fat-free milk 1 cup
1:

Toast bread and spray one side of each slice with olive oil spray.

2:

Mix whole eggs, egg whites, onion and green pepper together. Add salt and pepper to taste.

3:

Heat a 9- to 10-inch nonstick skillet over medium-low heat and spray with olive oil spray. Add the egg mixture and turn the heat down to low.

4:

Preheat broiler.

5:

Cook without browning the bottom 10 minutes. The eggs will be set, but the top a little runny.

6:

Place pan under the broiler for 30 seconds to 1 minute until the top is set, but not brown. Remove and cut in half. Slide halves onto 2 plates and serve with toast.

7:

Place oatmeal in a microwave-safe bowl and add water.

8:

Microwave on high 3 minutes.

9:

Place in two bowls and serve with skim milk.

Información nutricional (por porción)
Calorías 225
Calorías de grasa 55
Grasa total 6g
Grasa saturada 1g
Colesterol 210mg
Sodio 315mg
Potasio n/a
Carbohidratos n/a
Fibra dietética 4g
Azúcares 8g
Proteína 18g
Vitamina A n/a
Vitamina C n/a
Calcio n/a
Hierro n/a
Ácido fólico n/a
Intercambio alimenticio