Nonstick cooking spray
1/2 cup chopped red onion
2 cloves garlic, minced
4 cups baby spinach or torn spinach
8 eggs, lightly beaten, or 2 cups refrigerated or frozen egg product, thawed
3/4 cup low-fat cottage cheese or or crumbled reduced-fat feta cheese
1 teaspoon herbes de Provence or Italian seasoning, crushed, or 1/2 teaspoon dried dillweed
1/4 teaspoon ground black pepper
1/2 cup chopped bottled roasted red sweet peppers, drained
1 ounce thinly sliced, smoked salmon (lox-style); smoked turkey; or low-fat, reduced-sodium cooked boneless ham, chopped
Preheat broiler. Coat an unheated well-seasoned 10-inch cast-iron or broiler-proof nonstick skillet with nonstick spray. Preheat skillet over medium heat. Add onion and garlic. Cook about 4 minutes over medium heat or until onion is just tender, stirring occasionally. Stir in spinach and cook 1 minute more or until wilted.
Pour the egg mixture over vegetables in the skillet. Cook over medium heat. As mixture sets, run a spatula around edge of skillet, lifting egg mixture so uncooked portion flows underneath. Continue cooking and lifting edges until mixture is almost set. Sprinkle roasted red sweet peppers and salmon on top of the frittata.
Broil 4 to 5 inches from heat about 2 minutes or until top is just set. Remove from oven. Let stand for 1 minute.
Per Serving: cal. (kcal) 141, Fat, total (g) 7, chol. (mg) 284, sat. fat (g) 2, carb. (g) 5, Monounsaturated fat (g) 3, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 1, sugar (g) 2, pro. (g) 14, vit. A (IU) 2721.05, vit. C (mg) 45.47, Thiamin (mg) 0.07, Riboflavin (mg) 0.38, Niacin (mg) 0.4, Pyridoxine (Vit. B6) (mg) 0.16, Folate (µg) 36.29, Cobalamin (Vit. B12) (µg) 1.22, sodium (mg) 333, Potassium (mg) 176, calcium (mg) 100.97, iron (mg) 2.88, Percent Daily Values are based on a 2,000 calorie diet