7 large eggs
¼ cup 1% low-fat milk
½ teaspoon salt
1/8 teaspoon freshly ground black pepper
1 tablespoon olive oil
1 small onion, diced
¼ pound sliced, smoked salmon, chopped
2 tablespoons fresh chopped dill
¼ cup chopped chives
1 ounce cream cheese, cut into ½ inch chunks (¼ cup)
In a medium bowl, whisk the eggs, milk, salt and pepper.
Heat the oil in a medium (10-inch) cast iron or oven-proof non-stick skillet over a medium heat. Add the onions and cook, stirring occasionally, until they are tender and beginning to brown, about 4 minutes. Lower the heat to medium-low. Stir in the salmon, dill and chopped chives then pour the egg mixture over the ingredients in the skillet covering them evenly. Cook until the egg mixture has set around the edges but is still liquidy in the middle, about 8 minutes. Put an oven rack in the top position and preheat the broiler.
Distribute the cream cheese over the top of the eggs. Place the skillet on the rack under the broiler and cook until the surface is set and golden brown, about 1 ½ to 2 minutes. Allow the frittata to rest for a minute or two before slicing into wedges. Serve warm or at room temperature.
Makes 4 servings
Serving size: ¼ frittata
Per serving: Calories 290, Total Fat 18 g; (Sat Fat 5 g, Mono Fat 1 g, Poly Fat 1 g); Protein 29 g; Carb 4 g; Fiber 0 g; Cholesterol 375 mg; Sodium 460 mg, Total Sugar 2 g (Added Sugar 0 g)
Excellent source of: Iodine, Molybdenum, Niacin, Phosphorous, Protein, Riboflavin, Selenium, Vitamin B6, Vitamin B12
Good source of: Folate, Iron, Potassium, Thiamine, Vitamin D, Vitamin K