Ingredients:
- 2 medium-sized red bell peppers, diced
- 1 plum tomato , cut into 8 equal slices
- per serving
- calories 200
- protein 15g
- total fat 9g
- carbs 16g
- cholesterol 120mg
- sodium 410mg
- fiber 3g
- sugars 3g
Directions:
- Preheat oven to 375F. Coat 8 6-oz. ramekins or oven-proof custard cups with nonstick cooking spray. Set ramekins on baking sheet.
- In 12-inch nonstick skillet, heat oil over medium-high heat. Add red peppers, green onions and corn, and cook, stirring often, 3 minutes, or until vegetables are tender. Remove from heat, stir in oregano, cumin, salt and chile powder. Let cool.
- In large bowl, whisk whole eggs, egg whites and soymilk. Add cheese and cooled vegetables, and stir well. Divide mixture among prepared ramekins. Top each frittata with a tomato slice.
- Bake 30 to 35 minutes, or until frittatas are set, golden brown and puffy. Let sit 5 minutes. Sprinkle with cilantro, and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 148.44 Kcal (621 kJ) | ||
| Calories from fat | 63.27 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.03g | 11% | |
|---|---|---|---|
| Cholesterol | 81mg | 27% | |
| Sodium | 326.81mg | 14% | |
| Potassium | 217.53mg | 5% | |
| Total Carbs | 9.95g | 3% | |
| Sugars | 2.49g | 10% | |
| Dietary Fiber | 1.27g | 5% | |
| Protein | 11.17g | 22% | |
| Vitamin C | 1.8mg | 3% | |
| Iron | 1mg | 5% | |
| Calcium | 90.4mg | 9% | |
| Amount Per 100 g | |||
| Calories | 120.14 Kcal (503 kJ) | ||
| Calories from fat | 51.21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.69g | 11% | |
|---|---|---|---|
| Cholesterol | 65.56mg | 27% | |
| Sodium | 264.5mg | 14% | |
| Potassium | 176.05mg | 5% | |
| Total Carbs | 8.05g | 3% | |
| Sugars | 2.02g | 10% | |
| Dietary Fiber | 1.03g | 5% | |
| Protein | 9.04g | 22% | |
| Vitamin C | 1.4mg | 3% | |
| Iron | 0.8mg | 5% | |
| Calcium | 73.2mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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