Sweet Onion Frittata with Ham

Try out this savory recipe that is perfect for your busy mornings. You could also pair it with our Fresh Black Bean Salsa on the side.

Prep Time: 15 minutes Cook Time: 8 minutes

Nutrition Facts

Serving Size: 1/4 recipe

  • Calories 110
  • Carbohydrate 6 g
  • Protein 17 g
  • Fat 2.0 g
  • Saturated Fat 1.1 g
  • Sugars 4 g
  • Dietary Fiber 0 g
  • Cholesterol 20 mg
  • Sodium 460 mg

This Recipe Serves 4

Ingredients

4 ounces extra lean, low-sodium ham slices, chopped
1 cup thinly sliced Vidalia onion
1 1/2 cups egg substitute
1/2 cup shredded, reduced-fat, sharp cheddar cheese

Instructions

  1. Place a medium nonstick skillet over medium-high heat until hot. Coat the skillet with nonstick cooking spray, add ham, and cook until beginning to lightly brown, about 2-3 minutes, stirring frequently. Remove from skillet and set aside on separate plate.
  2. Reduce the heat to medium, coat the skillet with nonstick cooking spray, add onions, and cook 4 minutes or until beginning to turn golden, stirring frequently.
  3. Reduce the heat to medium low, add ham to the onions, and cook 1 minute (this allows the flavors to blend and the skillet to cool slightly before the eggs are added). Pour egg substitute evenly over all, cover and cook 8 minutes or until puffy and set.
  4. Remove the skillet from the heat, sprinkle cheese evenly over all, cover and let stand 3 minutes to melt the cheese and develop flavors.

Chef Tip: If Vidalia onions are not available, use any other sweet variety, such as Texas Sweet.

Choices/Exchanges: 1 Nonstarchy Vegetable, 1 Lean Protein

From The 4-Ingredient Diabetes Cookbook by Nancy S. Hughes

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