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Herb & Onion Frittata

:  The EatingWell Diet (2007)

Your rating: None Average: 4.3 (43 votes)

This Italian-style omelet is delicious with just about any herb combination; try parsley, dill, chervil or marjoram.


READER'S COMMENT:
"What a fantastic recipe! On top fo that it was filling! I would recommend this to anyone! "
Herb & Onion Frittata Recipe

Makes: 1 serving

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 cup diced onion
  • 1/4 cup plus 1 tablespoon water, divided
  • 1 teaspoon extra-virgin olive oil
  • 1/2 cup liquid egg substitute, such as Egg Beaters
  • 2 teaspoons chopped fresh herbs, or 1/2 teaspoon dried
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 2 tablespoons farmer's cheese, or reduced-fat ricotta

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Preparation

  1. Bring onion and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion is beginning to brown, 1 to 2 minutes more.
  2. Pour in egg substitute, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
  3. Reduce heat to low. Sprinkle herbs, salt and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it. Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.

Nutrition

Per serving: 264 calories; 12 g fat ( 3 g sat , 5 g mono ); 11 mg cholesterol; 16 g carbohydrates; 0 g added sugars; 22 g protein; 3 g fiber; 642 mg sodium; 665 mg potassium.

Nutrition Bonus: Vitamin C (20% daily value).

Carbohydrate Servings: 1

Exchanges: 2 vegetable, 2 very lean meat, 1 fat


More From EatingWell

Recipe Categories

Health & Diet Considerations
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
Gluten free
Diabetes appropriate
Low calorie
Low carbohydrate
Main Ingredient
Eggs
Preparation/ Technique
Saute
Meal/Course
Breakfast
Brunch
Season
Spring
Summer
Fall
Winter
Style/Theme
Quick (total 30 min. or less)
Vegetarian
Type of Dish
Main dish, vegetarian
Ethnic/Regional
Italian
Mediterranean
Ease of Preparation
Easy
Total Time
15 minutes or less
Servings
1
Publication
The EatingWell Diet (2007)
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