Cheesy Potato Frittata

1. Cheesy Potato Frittata

Less than 200 calories and just 4 grams of fat? We know, it’s the best kind of surprise! For some kick, top this gluten-free baby with low-fat Monterey Jack or jalapeño Havarti.

Hearty and creamy, this recipe can be made using leftover potato wedges for an even easier dish.

Photo: Jodi Pudge

By Nancy S. Hughes

Serves: 4
Hands-on time: 30 minutes
Total time: 45 minutes

INGREDIENTS:

• 8 new potatoes, scrubbed well and cut into 1/2-inch cubes
• 1 large egg plus 6 egg whites
• 2 tbsp skim milk
• 1/4 cup finely chopped fresh parsley
• 1 tbsp chopped fresh thyme
• 1/2 tsp fresh ground black pepper
• 1/2 tsp sea salt, divided
• 1 tsp safflower oil
• 1 1/2 cups diced yellow onion
• 1 clove garlic, minced
• 2 oz low-fat sharp cheddar cheese, shredded
• 1/2 cup low-fat sour cream, optional
• 1/4 cup finely chopped green onion, optional

INSTRUCTIONS:

1. In a small pot, bring 2 cups water to a boil on medium-high. Add potatoes and return to a boil. Reduce heat and simmer for 12 minutes, until tender. Drain and set aside.
2. Meanwhile, in a medium bowl, whisk egg, egg whites, milk, parsley, thyme, pepper and 1/4 tsp salt; set aside.
3. In a medium nonstick skillet, heat oil on medium-high. Add onion and cook, stirring often, for 6 minutes, or until edges begin to brown. Add garlic and cook, stirring constantly, for 15 seconds. Add potatoes, stir until well combined and reduce heat to medium-low. Gently whisk egg mixture and immediately pour over top of potato mixture, distributing evenly. Cover and cook for 12 minutes, until egg mixture is almost set. Remove from heat and sprinkle with remaining 1/4 tsp salt and cheddar. Cover and let sit for 15 minutes. Cut frittata into 4 wedges and top each with sour cream and green onions, dividing evenly.

Nutrients per serving (1/4 of frittata or 2 1/4-inch piece, and 2 tbsp sour cream): Calories: 186, Total Fat: 4 g, Sat. Fat: 1 g, Carbs: 25 g, Fiber: 3 g, Sugars: 5 g, Protein: 14 g, Sodium: 443 mg, Cholesterol: 56 mg

Nutritional Bonus: The sulfur compounds that are responsible for garlic’s powerful scent are also responsible for its health-boosting properties! If eaten regularly, garlic may have heart-protective effects and play a role in keeping cholesterol low.

TIP:If new potatoes are not available, try using red potatoes and cut them into 1/2-inch cubes
.