Last updated: Mar 02, 2016
tk
Yunhee Kim
Thanks to single-serving portions, this savory egg dish packs a lot of protein without weighing you down.


Prep: 10 minutes
Cook: 30 minutes
Makes 6 servings

Ingredients:
1 tablespoon extra-virgin olive oil
1/4 cup diced onion
1/2 teaspoon salt
1/8 teaspoon pepper
4 ounces smoked salmon, cut into 1/4-inch pieces
6 large eggs
8 large egg whites
1 tablespoon half-and-half
3 tablespoons 1% milk
3 ounces 1/3-less-fat cream cheese, cubed
2 tablespoons scallions, thinly sliced, for garnish

Instructions:
1. Preheat oven to 325°. Heat oil in a nonstick skillet. Saute onion 2–3 minutes or until soft; add salt, pepper, and salmon. Remove from stove top; let cool.

2. Combine the next 4 ingredients (through milk) in a bowl. Stir in the cream cheese. Lightly coat six 8-ounce ramekins with cooking spray. Add 2 tablespoons of salmon mixture to each ramekin. Pour 3/4 cup egg mixture into each ramekin. (Do not overfill.)

3. Place ramekins on baking sheet; bake 25 minutes or until a wooden pick inserted in center comes out clean. Garnish, if desired. (Serving size: 1 frittata)

Nutrition:
Calories 179; Fat 11g (sat 4g, mono 5g, poly 1g); Cholesterol 226mg; Protein 17g; Carbohydrate 3g; Sugars 1g; Fiber 0g; Iron 1mg; Sodium 665mg; Calcium 63mg