Wednesday, June 6, 2012

Power Breakfast-Frittata Meal under 500 Calories

When designing this meal I wanted to figure out how to keep things simple and utilized vegetables from my garden that were left over from the night before.  I think this is an excellent selection of ingredients.  Many of the vegetable items can be substituted based on what you have available at home.

Equipment Needed:

  • High Temperature Spatula
  • Chef Knife
  • Measuring Cup
  • Cutting Board
  • Pan Spray
  • 8-10 inch Non-Stick Saute Pan
  • Oven (Set on Broiler (Hi) or Temperature of 450-475)
  •    1 cup      Egg Whites
  •    1 cup      Zucchini (Small dice, can substitute yellow squash)
  • 1/2 cup      Dice Tomatoes or Grape Tomatoes Sliced in halve
  • 1/4 cup      Green Bell Peppers (Small Dice)
  • 1/4 cup      Red Onion (Small Dice)
  • 1 T            Dry Herb Seasoning (No Salt lie Mrs. Dash)
  • 1/2 Tsp     Morton's Lite Salt
  •    2 Tsp     Grated Parmesan Cheese
  •    1 Tsp     Hot Sauce
  • 1 cup        Fresh Orange Juice
  • 1 slice       Wheat Toast (40 Calorie Only)
  • 1/2 cup     Fresh Strawberries
  1. Preheat Oven/Broiler to needed Temperature
  2. Heat Skillet on a medium high temperature, Spray with No Calorie Pan Spray
  3. Add Onions, Zucchini, Bell Peppers to skillet and sauté for 2-3 minutes. Add additional spray if needed.
  4. Add Egg Whites, let sit for about a minute then add salt and herb seasoning.
  5. Add Tomatoes and Parmesan Cheese
  6. Place in oven/broiler and finish off, until lightly brown 2-3 minutes.  Remove from oven and let rest before serving, with toast, juice and fresh strawberries. (Handel will be Hot, be careful not to burn your self) Spice it up with a little hot sauce or your favorite salsa.  


  1. This sounds like a great dish. I'd eat some for breakfast, with mixed greens and raspberry vinaigrette for lunch and with a grilled chicken breast for dinner. Ooohhh I'm excited to fix this. For breakfast I'd prefer sliced orange instead of orange juice.

  2. Fresh Orange are a good option, a boost to the fiber content. Enjoy