CHEF REGGIE’S KITCHEN: Power Breakfast-Frittata Meal Under 500 Calories

When designing this meal I wanted to figure out how to keep things simple and utilized vegetables from my garden that were left over from the night before. I think this is an excellent selection of ingredients. Many of the vegetable items can be substituted based on what you have available at home.

Equipment Needed:

High Temperature Spatula
Chef Knife
Measuring Cup
Cutting Board
Pan Spray
8-10 inch Non-Stick Saute Pan
Oven (Set on Broiler (Hi) or Temperature of 450-475)

Ingredients

1 cup Egg Whites
1 cup Zucchini (Small dice, can substitute yellow squash)
1/2 cup Dice Tomatoes or Grape Tomatoes Sliced in halve
1/4 cup Green Bell Peppers (Small Dice)
1/4 cup Red Onion (Small Dice)
1 T Dry Herb Seasoning (No Salt lie Mrs. Dash)
1/2 Tsp Morton’s Lite Salt
2 Tsp Grated Parmesan Cheese
1 Tsp Hot Sauce
1 cup Fresh Orange Juice
1 slice Wheat Toast (40 Calorie Only)
1/2 cup Fresh Strawberries

Directions

Preheat Oven/Broiler to needed Temperature
Heat Skillet on a medium high temperature, Spray with No Calorie Pan Spray
Add Onions, Zucchini, Bell Peppers to skillet and sauté for 2-3 minutes. Add additional spray if needed.
Add Egg Whites, let sit for about a minute then add salt and herb seasoning.
Add Tomatoes and Parmesan Cheese
Place in oven/broiler and finish off, until lightly brown 2-3 minutes. Remove from oven and let rest before serving, with toast, juice and fresh strawberries. (Handel will be Hot, be careful not to burn your self) Spice it up with a little hot sauce or your favorite salsa.

Follow Chef Reggie on Twitter at @chefreggie06.

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