Frittatas are a great way to start any day. Packed with muscle building protein and a healthy dose of bell peppers making it easy to get 5 servings of vegetables daily.
While a frittata is traditionally an Italian dish, it is extremely versatile which allows it to cross borders. In this dish the frittata is combined with bell peppers, salsa and chili powder to give it a Mexican flare. Mix it up, add your favorites, make it what you like. It's an easy dish to fit into any meal plan.
Mexican Frittata Recipe
Ingredients:
- 18 egg whites, lightly beaten
- 4 bell peppers
- 1 large onion
- 1 package mushrooms
- 1 tsp chili powder
- salsa
- Olive Oil
Optional Ingredients: Jalapenos, tomatoes, corn, green chilis, corn, adobo sauce, salsa verde, enchilada sauce, shredded cheese, cilantro, cumin, cayenne pepper, lean chicken, pork or beef
Instructions
- Preheat oven to 400 degrees
- Separate egg whites, set aside
- Dice onions, mushrooms and bell pepper
- Spray pan with olive oil
- Add diced onions and mushrooms to pan. Heat until they become slightly tender
- Add diced bell peppers. Heat until bell peppers become slightly tender.
- Fold in onions, mushrooms and bell peppers into egg white mix.
- Transfer mix back to back to pan
- Heat egg mix over medium heat until eggs begin to set (bubbles will begin to form on the top)
- Place pan in oven
- Bake Frittata in oven until thoroughly cooked (approximately 25 - 30 minutes)
Servings: 6, Serving Size: 1 slice
Calories: 92.1 Protein: 12.8g, Carbohydrates: 9.7g, Fiber: 2.35g, Fat: .48g, Saturated Fat: .08g, Sodium: 169 mg
Cost Per Serving: $1.50
Keeping this dish inexpensive and other great tips:
- Organic eggs are best but if you can't afford them domestic eggs are a great, inexpensive alternative. Generally a dozen eggs on average cost less than a dollar. Eggs whites are a great, low fat way to pump up your daily protein intake.
- Invest in an oil aerator. It only cost about $15.00 at your local gourmet supply store and it will pay for itself. You will use less oil than the standard method. You will also save your family from the additives of the average cooking spray.
- Frozen vegetables are a great option for this dish. They can often cost less than fresh produce. Also a bag of frozen vegetables can be healthier than fresh vegetables since they are flash frozen as soon as they are picked. This helps to retain nutrients that can be lost in transit. And, of course, they can be store for a longer period of time. When using frozen vegetables for this recipe don't forget to drain off the excess liquid before adding to the egg white mix.
- If you do not have a pan that is oven-safe, these ingredients will also make a great egg scramble.
The copyright of the article Mexican Frittata in Breakfast Recipes is owned by Tabatha Juestel. Permission to republish Mexican Frittata in print or online must be granted by the author in writing.
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