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)

Ingredients

•    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

Directions

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.