Swap out
chard for fresh spinach in this easily-customizable recipe.
Ingredients:
Nonstick
cooking spray
(1¼
cups) egg whites
4 large
eggs
1/2 cup
nonfat milk
¼ cup
shredded Parmesan cheese
Sea salt
and ground black pepper (to taste; optional)
1/2 tsp.
ground nutmeg
1 Tbsp. olive oil
1 medium
onion, chopped
2 cups
chopped Swiss chard or fresh spinach
1 cup grape
tomatoes, cut in half
Directions:
1.
Preheat oven to 350° F.
2.
Combine egg whites, eggs, milk, cheese, salt (if desired), pepper (if desired),
and nutmeg in a medium bowl; whisk to blend. Set aside.
3. Heat
oil in a large ovenproof skillet over medium heat.
4. Add
onion and chard; cook for 4 to 5 minutes, or until tender. Turn off heat. 5.
Lightly coat sides of skillet with spray.
6. Add
tomatoes and egg mixture to skillet.
7. Place
skillet in oven. Bake for 20 to 25 minutes or until puffy and set.
Tip: You
can use spinach, kale, or other favorite greens instead of the Swiss chard. You
can also mix the greens for a total of 2 cups.
Nutritional
Information: (per serving)
Calories:
131Fat: 7gSaturated Fat: 2gCholesterol: 144gSodium: 273mgCarbs: 4gFiber: 1gSugars:
3gProtein: 12g