2 teaspoons olive oil
1 medium onion, sliced
8 large egg whites (1 cup)*
2 large eggs
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
1-1/2 cup leftover cooked long-grain white rice **
1 8-ounce container low-fat cottage cheese (1 percent)
1/3 cup skim milk
1/4 cup grated Romano cheese
1/2 teaspoon salt
1/8 teaspoon ground black pepper
Preheat oven to 425 degrees. In nonstick 10-inch skillet with oven-safe handle (or with handle wrapped in double thickness of foil for baking in oven later), heat oil over medium heat until hot. Add onion and cook, covered, until tender and golden, about 8 minutes, stirring occasionally.
Meanwhile, in large bowl, with fork, stir egg whites, whole eggs, spinach, rice, cottage cheese, milk, Romano, salt, and pepper until blended.
Stir egg mixture into onion in skillet and place in oven. Bake 18 to 20 minutes or until frittata is set in center. Cut into wedges to serve.
- * If you prefer, you can use 1 cup of pasteurized liquid egg whites, which are sold in 1-pint containers in the dairy case of most supermarkets.
- ** If you don't have leftover rice, cook 1/2 cup raw rice according to package directions.
Recipe makes 4 main-dish servings.
Serving size: 1 main dish serving
Calories: 265; Total Fat: 7g; Saturated Fat: 2g; Cholesterol: 114mg; Sodium: 830mg; Carbohydrates: 25g; Protein: 15g; Fiber: 3g
Diabetic Exchange: 1/2 starch
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