Portuguese Frittata [Bulkbites.com]

• Servings: 4
• Time: 20 minutes

Eggs are loaded with essential nutrients like vitamin A, selenium, phosphorous, vitamin B2, vitamin B12, vitamin B5 and folate. Eggs are also rich in omega-3 fatty acids that are important for the growth and development of muscles. Cheese is loaded with lots of nutrients like calcium, high quality protein, vitamin B12, riboflavin, vitamin A, and zinc and phosphorous. Eating cheese helps in controlling blood pressure levels in the body.

Nutrition

• calories: 153
• protein: 23
• carbs: 8
• fat: 3
• saturated fat: 0.42
• polyunsaturated fat: 1.01
• monounsaturated fat: 0.56
• cholesterol: 3
• sodium: 229
• potassium: 228
• dietary fiber: 1.34
• sugars: 3.26
• vitamin a: 30
• vitamin c: 0
• calcium: 177
• iron: 2
• magnesium: 0
• complex carbs: 3.4
• other fats: 1.01

Ingredients

• 1 dash Salt, table
• 1 dash Spices, pepper, black
• 1 spray , about 1/3 second Oil, PAM cooking spray, original
• 0.5 cup, shredded Cheese, mozzarella, nonfat
• 2 piece Egg white beaten
• 1 1 cup chicken vegetable toss
• 2 tsp, leaves Spices, oregano, dried
• 1 cup Egg substitute, liquid
• 3.5 serving Ahold Diced Tomatoes No Salt Added

Instructions

• Set the oven temperature to 450 degrees Fahrenheit / 225 degrees Celsius.
• Heat a pan coated with cooking spray over medium heat. Add tomatoes and chicken-vegetable toss and cook for a couple of minutes.
• In a bowl, mix egg substitute, salt, pepper, oregano and eggs. Add this mixture to the pan and cook it under medium heat for at least 5 minutes.
• Sprinkle cheese over the egg mixture and place it in the oven and bake until it is set and lightly browned.
• Cut the frittata into 4 wedges and serve hot.