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  • Summary

    A healthy alternative to the cheesy omelet: a frittata studded with Swiss chard, which delivers iron, potassium, and fiber. Using mostly egg whites in place of the usual whole eggs lowers the calorie count.

    Ingredients

    • 1 large egg
    • 10 large egg whites
    • 1/3 cup fresh part-skim ricotta cheese, pressed through a fine sieve
    • 1/2 teaspoon coarse salt
    • 1/8 teaspoon freshly ground pepper
    • 1 teaspoon extra-virgin olive oil
    • 2 leaves Swiss chard (4 ounces), sliced 1/2 inch thick crosswise (1 1/4 cups), stalks removed and chopped into 1/2-inch pieces (1/2 cup)
    • 1/2 large onion (4 ounces), thinly sliced crosswise (1/2 cup)

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 162 % Daily Value *
    • Total Fat: 3 g 4.84%
    • Saturated Fat: 1 g 6.21%
    • Trans Fat: 0 g %
    • Cholesterol: 10 mg 3.49%
    • Sodium: 572 mg 23.85%
    • Calcium: 58 mg 5.82%
    • Potassium: 38 mg 1.09%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 4.35%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 11 g %
    • Dietary Fiber: 0 g 1.66%
    • Sugar: 0 g
    • Protein: 18 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 1.96%
    • Vitamin C 0.17%
    • Vitamin D 0.31%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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