Low Sodium Creole Frittata
Servings
2Serving size
1/2 pieThis recipe can be multiplied by 2 but requires a larger skillet. Leftovers are good. Wrap tightly after cooled and refrigerate. I like to make sandwiches from left over frittata.
Ingredients
| 1/2 medium (2-1/2 inch dia) White onions (diced) |
| 2 large Egg(s) |
| 2 large Egg white(s) |
| 4/24 fluid ounces Water |
| 1 tsp. Salt Free Creole Seasoning |
| 2 ounce Reduced fat cheddar cheese (shredded) |
Instructions
Place a small non-stick sauté pan over medium-high heat and spray lightly with olive oil. Add the diced onion and cook slowly until translucent and soft. It is fine if the onions brown and caramelize.
Whisk the eggs, egg whites, water, pepper and Creole seasoning in a bowl until frothy.
Add the egg mixture to the onions and stir well. Reduce the heat to medium. Simmer for about 2 minutes.
Spread the shredded cheddar cheese over the top of the onions and place the pan in the oven.
Cook for about 12 minutes until the frittata is puffed and slightly firm to the touch.
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Special Diet Information
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Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
Recipe Notes
Frittatas make an easy and elegant alternative to the ordinary breakfast and they only take a few minutes to make. You don’t have to use the oven (if it’s summer and you don’t want to heat up the kitchen, for instance). Simply reduce the heat on the range to very low and put a cover over the pan. You’ll want to remove the lid about every 3 – 4 minutes or so to let the steam escape.
When choosing Creole seasoning make sure to choose not only one labeled “no salt added” but also check to see that salt substitute is not an ingredient. Often potassium chloride is used and will give a salty metallic taste to your dishes.
I have used three excellent brands including Paul Pruddhome, McCormick and Spice Hunter. They are sodium and potassium free — just spice.