Ricotta Frittata
Ricotta Frittata (Salmon)
Calories 297 (15% from fat)
Fat 5 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Chol. 78 mg.
Sodium 280 mg.
Carb. 15 gram
Fiber 1.5 gram
Sugar 9 gram
Sugar Alcohol 0 gram
Protein 45 gram
Ricotta Frittata (Chicken 4 Ounce Size)
Calories 221 (8% from fat)
Fat 2 gram
Saturated Fat .6 gram
Trans Fat 0 gram
Chol. 50 mg.
Sodium 224 mg.
Carb. 15 gram
Fiber 1.5 gram
Sugar 9 gram
Sugar Alcohol 0 gram
Protein 34 gram
Ricotta Frittata (Chicken 6.5 Ounce Size)
Calories 279 (11% from fat)
Fat 3.3 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Chol. 79 mg.
Sodium 250 mg.
Carb. 15 gram
Fiber 1.5 gram
Sugar 9 gram
Sugar Alcohol 0 gram
Protein 46 gram
Ingredients
1.5 sweet potatos (3 cups) peeled and grated
1 small onion (1 cup) diced
1 lb. skinless salmon fillet cut into 1/2 inch cubes
OR
2 skinless boneless chicken breast halves cut into 1/2 inch cubes
(NOTE: Chicken breasts come in various sizes. The nutritional breakdown shows both 4 ounce and 6.5 ounce sizes.)
10 egg whites
1/4 cup fat-free milk
1/2 cup fat free ricotta cheese
1 oz (24 grams) fresh tarragon leaves chopped
Non-fat cooking spray
1. Heat oven to 375 degrees fahrenheit. Spray non-fat cooking spray in non-stick pan, add sweet potatos and onion and cook over medium heat. Stir sweet potatos and onion until tender for about 5 minutes.
2. Add chicken or fish to pan. Cook for an additional 5 minutes (if salmon) and an additional 10 minutes (if chicken).
3. Whisk together the eggs, milk, ricotta cheese and chopped tarragon. Combine everything in a baking dish and bake in upper third of oven. Bake for approximately 20 minutes or until set.
4. Take frittata out of the oven, let cool for approximately 5 minutes and serve.
Yield: 4 Servings
The ricotta frittata can be reheated in about 5 minutes in your microwave. Make sure when you re-heat it that the lid is off so steam can escape.
