This recipe is safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Check for modified food starch, hydrolyzed vegetable protein or flour in Creole/Cajun seasoning; check for modified food starch in shredded cheddar cheese.
"I have met a lot of hardboiled eggs in my time, but you're twenty minutes."
-Oscar Wilde, Poet
Frittatas make an easy and elegant alternative to the ordinary breakfast and they only take a few minutes to make. You don’t have to use the oven (if it’s summer and you don’t want to heat up the kitchen, for instance). Simply reduce the heat on the range to very low and put a cover over the pan. You’ll want to remove the lid about every 3 - 4 minutes or so to let the steam escape.
When choosing Creole seasoning make sure to choose not only one labeled “no salt added” but also check to see that salt substitute is not an ingredient. Often potassium chloride is used and will give a salty metallic taste to your dishes.
I have used three excellent brands including Paul Pruddhome, McCormick and Spice Hunter. They are sodium and potassium free -- just spice.
Regular cheddar cheese is about 9 grams of fat per ounce. These days the lower fat versions are easy to find and full of flavor. Look for cheeses in the range of 4 to 6 grams per ounce.
Kraft produces a good sharp cheddar that is 6 grams per ounce that is marketed under the Cracker Barrel name. It is labeled "made with 2% milk, Reduced Fat." Jarlesburg brand is a very good quality Swiss cheese, which has about 6 grams of fat per ounce. Reduced Fat Cheeses »
Servings = 2 | Serving size =1/2 pie
Cooking Time = 30 Minutes
This recipe can be multiplied by 2.
This recipe can be multiplied by 2 but requires a larger skillet. Leftovers are good. Wrap tightly after cooled and refrigerate. I like to make sandwiches from left over frittata.
|spray olive oil|
|1/2 medium||onion (diced)|
|2 large||egg whites|
|fresh ground black pepper|
|1 tsp||no salt added Creole or Cajun seasoning blend|
|2 ounces||reduced fat cheddar cheese (shredded)|
Preheat the oven to 425°F.
Place a small non-stick sauté pan over medium-high heat and spray lightly with olive oil. Add the diced onion and cook slowly until translucent and soft. It is fine if the onions brown and caramelize.
Whisk the eggs, egg whites, water, salt, pepper and Creole seasoning in a bowl until frothy.
Add the egg mixture to the onions and stir well. Reduce the heat to medium. Simmer for about 2 minutes.
Spread the shredded cheddar cheese over the top of the onions and place the pan in the oven.
Cook for about 12 minutes until the frittata is puffed and slightly firm to the touch.
Serving size = 1/2 pie
Servings = 2
Amount Per Serving
|Calories 162||Calories from Fat 69|
|% Daily Value|
|Total Fat 8g||12%|
|Saturated Fat 3g||15%|
|Monounsaturated Fat 3g|
|Trans Fat 0g|
|Total Carbohydrates 5g||2%|
|Dietary Fiber 1g||4%|
|Vitamin A 12%||Vitamin C 6%|
|Calcium 16%||Iron 8%|
|Vitamin K 2 mcg||Potassium 220 mg|
|Magnesium 20 mg|