Frittata with Cheese

The beauty of this low fat frittata with cheese, figs and rice recipe is that, apart from the figs, you can prepare this meal with ingredients you normally keep in your pantry. Flavor wise, this low fat frittata recipe is filling and full of body (from the rice), and the figs give it a nice sweetish taste.

That’s a fine way to start your day! (especially on a weekend!)

Ingredients for Frittata with cheese, figs and rice:

  • 2 teaspoons olive oil
  • 1 onion, chopped
  • 1 tsp minced garlic
  • 6 egg whites
  • 1/2 cup of cooked white rice
  • 2 large dried figs, chopped
  • 1/2 cup of grated Parmesan cheese, and
  • 1/4 tsp dried thyme

This is what you do:

Place the grill rack 5 inches from the heat area, and preheat.

Put a medium nonstick saucepan with a heatproof handle over medium heat for 30 seconds. Then heat the oil for another 30 seconds.

Add the onion and garlic and stir frequently for 2 minutes, till tender.

In a large bowl, beat the egg whites till they go frothy; then stir in the onion mixture, rice, figs, cheese and thyme.

Wipe out the skillet with a paper towel, and spray the entire inside of the skillet with cannola oil.

Place the skillet over medium heat for about 30 seconds.

Pour the egg whites mixture into the skillet, covering the bottom of the pan. Reduce the heat to low and cook for about 10 minutes, till the underside is set.

Grill the frittata for about 2 minutes, or till the top of this low fat frittata is set and a bit crusty on the edges.

Cut the low fat frittata into 4 equal portions and serve warm.

Nutritional Information:

  • Serves 4
  • Fat: 4 g
  • Cal: 145
  • KJ: 609
  • WW: 2.5 Points

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