8 egg whites
2 eggs
¼ cup 1% milk
Pinch of cayenne pepper
2 oz. feta cheese crumbled
2 oz fat free or 1% mozzarella cheese shredded
2 tablespoons chopped fresh dill, set some aside for garnish
½ head of cauliflower, thinly sliced (about 5 cups)
Spritzer of olive oil
Serve with mixed salad greens, spritzed with olive oil and wine vinegar or balsamic vinegar. Can also serve with fresh fruits that are in season.
- Position a rack in the center of the oven and preheat to 350.
- Whisk the eggs, milk and cayenne together in a bowl; and 1 teaspoon of kosher salt or sea salt and freshly ground pepper to taste, fold in the cheese and dill.
- Spray with olive oil an ovenproof 6 or 8 inch non-stick skillet over medium-low heat. Add the cauliflower, ¼ teaspoon salt and pepper to taste; cook until crisp-tender, about 5 minutes. Pour egg mixture into the skillet and stir gently with rubber spatula to distribute the filling. Cook until the bottom is just set but not brown, about 4 minutes. Transfer the skillet to the oven and bake until the frittata is almost set on top, about 15 minutes. Remove from the oven, cover and set aside for 5 minutes to finish cooking.
- Season the salad greens with salt, pepper, olive oil, and vinegar. Slide the frittata onto a cutting board and slice into wedges. Sprinkle generously with more dill, serve warm or at room temperature with the salad.
The frittata has just 231 calories per serving. Makes 4 servings.
Fats 10 g saturated 4g
Carbohydrates 16g
Fiber 9g
Sugars 4g
Protein 23g
