Versatile, Easy and Protein-Packed: Mushroom Frittata

Eggs are a versatile source of protein and are great for any meal: breakfast, lunch, or dinner. One egg contains 70 calories and 6 grams of protein. This simple recipe combines whole eggs and egg whites to decrease the calorie, fat and cholesterol content without compromising taste. Pair this dish with a salad for a light, late-summer meal.

Ingredients:

• 1 (8-ounce) package exotic mushroom blend or white button mushrooms
• 1/2 cup shredded Parmigiano-Reggiano cheese
• 1 1/2 teaspoons chopped fresh thyme
• 3 large egg whites
• 2 large eggs

Preparation:

1. Preheat broiler.
   
2. Heat an 8-inch ovenproof skillet over medium-high heat. Coat pan with cooking spray.
   
3. Add mushrooms to pan; sauté 12 minutes or until lightly browned.
   
4. Place mushrooms in a medium bowl; cool slightly.
   
5. Wipe pan clean with paper towels.
   
6. Combine mushrooms, cheese, thyme, 1/4 teaspoon freshly ground black pepper, 1/8 teaspoon salt, egg whites and eggs in a medium bowl, stirring well with a whisk.
   
7. Heat pan over medium heat. Coat pan with cooking spray.
   
8. Add mushroom mixture; cook, covered, for 3 minutes or until almost set.
   
9. Broil 3 minutes or until egg is set.
   
10. Cut into 4 wedges.
11. Enjoy!
    

Nutritional Information:
Amount per Serving

• Calories: 122
• Fat: 6.4g
• Saturated fat: 3.2g
• Monounsaturated fat: 2.2g
• Polyunsaturated fat: 0.4g
• Protein: 13.3g
• Carbohydrate: 3g
• Fiber: 0.8g
• Cholesterol: 116mg
• Iron: 0.9mg
• Sodium: 401mg
• Calcium: 195mg

The recipe makes 4 servings.

This recipe is adapted from Cooking Light (October 2009).