Cooking time: 35 minutesThe frittata, a flat Italian omelet, is one of the most versatile of egg dishes. You can improvise fillings by using bits of leftover cooked vegetables, meats, or poultry.
Preparation time: 10 minutes Cooking time: 35 minutes
1 teaspoon olive oil, preferably extra virgin
¾ cup chopped red bell pepper
¾ cup chopped green bell pepper
¾ cup (3 ounces) shredded reduced-fat Monterey Jack cheese
2 tablespoons chopped fresh basil
5 eggs + 2 egg whites, lightly beaten
¼ teaspoon salt Ground black pepper
1. Preheat the oven to 375° F. Coat a 9" ovenproof skillet with vegetable oil spray. Place over medium-high heat. Add the oil. Heat for 30 seconds. Add the bell peppers. Cook, stirring occasionally, for about 5 minutes, or until just soft. Sprinkle the cheese and basil into the pan. Add the eggs, egg whites, salt, and pepper.
2. Bake for about 30 minutes, or until the eggs are set. Let stand to cool slightly. Cut into wedges.
MAKES 4 SERVINGS
Per serving: 180 calories, 5 g carbohydrate, 15 g protein, 12 g fat, 4.5 g saturated fat, 285 mg cholesterol, 440 mg sodium, 1 g fiber
Carbohydrate Choices: ½
Dietary Exchanges: ½ vegetable, 2 meat, 1½ fat
LOOSEN UP/GET MOVING
“The physical activity recommendation for improving health is to accumulate 30 minutes of moderate-intensity physical activity on most, if not all, days of the week,” advises exercise physiologist Richard Weil, MEd, CDE, director of the New York Obesity Research Center weight-loss program at St. Luke’s–Roosevelt Hospital Center. “The key words in this recommendation are ‘accumulate,’ which means you can do it in three bouts of 10 minutes, two bouts of 15 minutes, or one bout of 30 minutes, and ‘moderate-intensity,’ which means the work should leave you feeling warm and slightly out of breath but not exhausted.”
