Green pepper and onion frittata easily browned in broiler

Plump, flavorful frittatas are great for breakfast, lunch or light supper. Frittatas and omelets are different. A frittata is cooked very slowly over low heat, making it firm and set, while an omelet is cooked fast over high heat, making it creamy and runny. A frittata needs to be cooked on both sides. Some people flip it in the pan; a much easier way is to place it under a broiler for half a minute.

Helpful hints

Buy chopped or diced frozen green pepper and onion for this recipe.

If frozen onion and green peppers are not available, use fresh and cook them in a microwave for 4 minutes before using them in the frittata.

To defrost onion and green pepper, place both in a microwave-safe bowl and microwave for 1 minute.

Countdown

Make toast. Preheat broiler. Make frittata.

Shopping list

To buy: 1 package frozen chopped onion, 1 package frozen chopped green bell pepper Staples: Eggs (6 needed), whole wheat bread, olive oil spray, salt and black peppercorns

GREEN PEPPER AND ONION FRITTATA

2 slices whole wheat bread Olive oil spray 2 whole eggs 4 egg whites 1 cup frozen chopped

onion, defrosted 1 cup frozen chopped green bell pepper, defrosted

Salt and freshly ground black pepper

Toast bread and spray one side of each slice with olive oil spray. Mix whole eggs, egg whites, onion and green pepper together. Add salt and pepper to taste. Heat a 9 to 10-inch nonstick skillet over medium-low heat and spray with olive oil spray. Add the egg mixture and turn the heat down to low. Preheat broiler. Cook without browning the bottom 10 minutes. The eggs will be set, but the top a little runny. Place pan under the broiler for 30 seconds to 1 minute until the top is set, but not brown. Remove and cut in half. Slide halves onto 2 plates and serve with toast. Make 2 servings.

Per serving: 225 calories, 6 g fat, 1.8 g saturated fat, 210 mg cholesterol, 18 g protein, 24 g carbohydrates, 4 g dietary fiber, 8 g sugars, 315 mg sodium. Exchanges/choices: 1 starch, 2 vegetable, 2 lean meat, 1/2 fat