Tomato and basil frittata.Serve alongside whole-wheat toast and cantaloupe wedges for a colorful breakfast or brunch. For a lower fat, lower calorie version, use one cup egg substitute in place of the four eggs.

Makes 2 servings


  • ¼ cup chopped onion
  • 2 teaspoons extra-virgin olive oil
  • 1 garlic clove, minced
  • 2 plum tomatoes, chopped
  • ¼ cup fresh basil leaves, thinly sliced
  • 8 large egg whites
  • ¼ teaspoon kosher salt
  • ¼ teaspoon pepper
  • ½ cup finely shredded reduced-fat Italian cheese blend


Sauté onions in hot oil in a large non-stick, oven-safe skillet coated with cooking spray 2 minutes or until tender. Add garlic; sauté 1 minute. Add tomato and cook 1 minute or until liquid is absorbed; sprinkle evenly with basil.

Whisk together eggs, salt and pepper. Pour over onion mixture in skillet. Sprinkle evenly with cheese.

Place in oven and broil on High, 6 inches from heat, 5 minutes or until eggs are firm and cheese is melted and lightly browned.


  • 1 Lean Meat
  • 2 Vegetable
  • 3 Fat


Calories: 260; Calories from Fat: 120; Total Fat: 14 g; Saturated Fat: 6 g; Cholesterol: 6 mg; Sodium: 860 mg; Total Carbohydrate: 8 g; Dietary Fiber: 1.6 g; Sugars: 2 g; Protein: 28 g