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Frittata

1 cup egg whites
2 whole eggs
cooking spray
salt and pepper to taste
¼ cup seeds- pumpkin, or sunflower
2 cups chopped veggies- onion, pepper, broccoli, zucchini, whatever you like or have on hand. Note: if using leafy greens, such as spinach
or kale, use 1 cup and cut back to 1 cup of your chopped veggies
1-2 cloves garlic, minced
½ cup of shredded low fat cheese- such as feta, cheddar, or mozzarella
4oz of lean meat, chopped- such as turkey ham, or chicken sausage

Preheat oven to broil. Heat an oven safe skillet coated with cooking spray over medium heat. Whisk the eggs, egg whites, salt and pepper in a mixing bowl. Set aside. When the skillet is hot add all the veggies, seeds, garlic, and lean meat and sauté for 5-6 minutes until tender. With your wooden spoon, spread mixture evenly throughout the pan. Pour egg mixture evenly over the veggie mixture. Don’t stir, cook for a couple of minutes until the mixture begins to bubble. Sprinkle cheese evenly on top. Broil in oven for 2-5 minutes until set. Will be lightly brown. Hint: watch this step closely. Remove from oven and transfer to a plate, should slide right off. Cut into 4 wedges.

Time management Tip: Make this dish the night before and heat up a wedge for breakfast. They’ll be 4 wedges so you have a healthy breakfast ready to go for most of your work week.