Ingredients:
8 large eggs
1/4 cup skim milk
1 cup diced bell peppers (any color)
1 cup diced onions
1 cup diced tomatoes
1 cup chopped spinach
1/2 cup shredded reduced-fat cheese (such as cheddar or mozzarella)
1 tablespoon olive oil
Salt and pepper to taste
Optional: fresh herbs such as parsley or chives for garnish
Instructions:
Preheat the Oven:
Preheat your oven to 350°F (175°C) and lightly grease a 9-inch pie dish or oven-safe skillet with non-stick cooking spray.
Prepare the Vegetables:
In a skillet, heat the olive oil over medium heat. Add the diced onions and bell peppers and sauté until softened, about 5 minutes. Add the diced tomatoes and chopped spinach, and cook for an additional 2-3 minutes until the spinach wilts. Remove from heat and set aside.
Whisk the Eggs:
In a large mixing bowl, whisk together the eggs and skim milk until well combined. Season with salt and pepper to taste.
Assemble the Frittata:
Transfer the sautéed vegetables to the prepared pie dish or skillet, spreading them out evenly. Pour the whisked eggs over the vegetables, making sure they are evenly distributed. Sprinkle the shredded cheese over the top.
Bake the Frittata:
Place the pie dish or skillet in the preheated oven and bake for 25-30 minutes, or until the eggs are set and the top is lightly golden brown.
Serve and Enjoy:
Once the frittata is cooked through, remove it from the oven and let it cool for a few minutes. Slice into wedges and garnish with fresh herbs, if desired. Serve warm and enjoy!
Nutritional Information:
Serving Size: 1/6 of the frittata
Calories: 150
Total Fat: 8g
Saturated Fat: 2.5g
Cholesterol: 215mg
Sodium: 220mg
Total Carbohydrates: 8g
Dietary Fiber: 2g
Sugars: 3g
Protein: 11g