Tomato-Onion-Spinach Frittata

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Tomato-Onion-Spinach Frittata

Yield 4

ingredients

• Avocado oil spray
• 3 large whole eggs
• 6 egg whites (packaged is fine)
• 1/4 teaspoon salt
• Freshly ground black pepper
• 1 clove garlic, minced
• 1 small (3-inch) vine ripened tomato, sliced thin or diced small
• 1/3 cup red or yellow onion, diced small
• 2 ounces baby spinach, chopped

Instructions

1. Place a rack in the upper third of oven and preheat to 350 F.
2. Spray-well a 8 or 10 inch ovenproof, nonstick pan with avocado oil and heat at medium. Add onion, cook for 2 minutes, add tomatoes, cook two minutes more, add spinach until wilted (about 1 minute), season with a pinch of salt and pepper.
3. Meanwhile in a medium bowl, whisk eggs, egg whites, salt, and pepper (also add shredded or grated cheese if using).
4. Keep heat at medium and pour eggs over veggies. As the mixture starts to set, push the edges to the center all around the pan so that it incorporates well.
5. Cover with a lid and allow to steam until edges are set. Place in the oven for 10-12 minutes or until completely cooked through. Finish for 3 minutes under the broiler for a browned top if desired.
6. Cut into 4 pieces and serve.

Notes

If using low-fat grated cheese, add 1/3 cup for an additional 40 calories, 2 grams protein, and 1.5 grams saturated fat.

Nutrition Facts

Calories

107

Fat

5 g

Sat. Fat

1.5 g

Carbs

5 g

Fiber

1 g

Net carbs

4 g

Sugar

2 g

Protein

11 g

Sodium

290 mg

Cholesterol

140 mg