Onion, Shallot, and Herb Frittata

Asparagus, mushrooms and goat cheese frittata with fresh herbs(Serves 6)

Here’s one of those easy, skillet-to-oven recipes that’s perfect for a savory but light breakfast or brunch (just 110 calories per serving). You get 6 g of protein, 70 mg of cholesterol, just 2.5 g of total fat, and only 75 mg of sodium. You can always add in some other favorite veggies, too (like mushrooms), so get creative. Put the coffee on, then add in some whole grain toast and maybe some sliced melon as sides!*


  • 2 tsps. olive oil
  • 1 cup onion (chopped)
  • 2 tsps. shallots (minced)
  • 2 eggs
  • 4 egg whites
  • ¼ cup fresh basil (minced)
  • Salt and pepper to taste*
  • 2 tbsps. Parmesan or Romano cheese (freshly grated)

Preheat the oven to 350 degrees F. Heat 1 tsp. of the olive oil in a large non-stick oven-proof skillet over medium heat. Add the onion and shallot, and sauté for about seven to eight minutes. Remove the onion mixture from the skillet and set aside.

Beat the eggs, egg whites, basil, and salt and pepper. Fold in the onion mixture. In the remaining 1 tsp. of oil, heat the egg mixture on medium low in the skillet. Cook without stirring for about eight minutes. Transfer the skillet to the oven, sprinkle with the cheese, and bake for about 10 minutes until top is no longer runny. Cook an additional five minutes if necessary. Cut into wedges to serve.

*Nutrition information doesn’t include any added ingredients like salt, other vegetables, or side dishes. Substitutions will alter nutritional values.


Recipe source: www.diabetes.org

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