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Fritatta: Less Than 400 Calories Well Spent

Posted by wmagnus On March - 29 - 2010

Sunday breakfast is less programmed than the rest of my week and it allows for a little experimentation. Rooting around in the fridge  revealed the components for this easy fritatta.

I used:

  • 2 Large Egss
  • 12 spinach leaves
  • 5 grape tomatoes
  • 2 large mushrooms
  • 2 slices of deli ham
  • 1/2 oz. feta cheese crumbles (optional, not pictured)

The Act:

  1. Coarsely slice mushrooms, tomatoes and ham. Whisk eggs in a small mixing bowl.
  2. Put a small non-stick skillet (I have a little 7″ pan that I like) over medium-high heat. If you like some canola cooking spray can assure that things come out of the pan OK at the end and adds negligible calories if you are sparring. Otherwise, the ham will soon add a little fat to the party.
  3. Cook the mushrooms until they just start to soften, stirring regularly.
  4. Add the sliced tomato. Continue cooking until the tomato skins just begin to wrinkle.
  5. Add the ham. Stir briefly, letting the edges brown slightly in the hot pan and a little fat to render out.
  6. Cut the heat to medium-low.
  7. Add the eggs and roll pan to evenly distribute.
  8. Arrange the spinach leaves over the top in a “pizza-like” fashion. Sprinkle feta if you are so inclined.
  9. Let cook until egg is firm, covering during cooking results in a fluffier texture. Cooking time 5-10 minutes.
  10. Transfer to plate, dust lightly with cracked pepper, serve.


My Plate over at Livestrong.com says this comes in at 376 calories, though that’s with a full oz. of feta. 17.3 grams from fat, 43.42 grams from protein, 19.2 grams of carbs with 9.2 being sugar (all from the tomatoes). I didn’t use any salt because there’s plenty in even the small amount of feta. You can dramatically reduce the sodium and save almost 100 calories by leaving it out.

Healthy, reasonable quantities of food are hiding in nearly every fridge. You just have to look. Prep was quick and even basic cooking skills can make this yummy fritatta in just a few minutes.

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