Recipe Details

Sweet Onion Frittata with Ham

Number of Servings: 4

Serving Size: 1/4 recipe

Ham and cheese frittata.

Name: Amount:
extra lean, low-sodium ham slices, chopped 4 oz
thinly sliced Vidalia onion (or other variety, such as Texas Sweet) 1 cup
egg substitute 1.50 cups
shredded, reduced-fat, sharp cheddar cheese 0.50 cup

Place a medium nonstick skillet over medium-high heat until hot. Coat the skillet with nonstick cooking spray, add ham, and cook until beginning to lightly brown for 2 or 3 minutes, stirring frequently. Remove from skillet and set aside on separate plate.


Reduce the heat to medium, coat the skillet with nonstick cooking spray, add onions, and cook 4 minutes or until beginning to turn golden, stirring frequently.


Reduce the heat to medium low, add ham to the onions, and cook 1 minute (this allows the flavors to blend and the skillet to cool slightly before the eggs are added). Pour egg substitute evenly over all, cover, and cook 8 minutes or until puffy and set.


Remove the skillet from the heat, sprinkle cheese evenly over all, cover, and let stand 3 minutes to melt the cheese and develop flavors.

Nutritional Information (per serving)
Calories 132
Calories from Fat 32
Total Fat 4g
Saturated Fat 2g
Cholesterol 23mg
Sodium 519mg
Potassium n/a
Carbohydrates 7g
Dietary Fiber 1g
Sugars 4g
Protein 18g
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a
Folic Acid n/a
Dietary Exchange 1 Vegetable 2 Lean Meat