Wild West Frittata

Ingredients:

Olive oil
3/4 cup chopped sweet onion
1/2 cup chopped green bell pepper
4 oz 97% or 98% lean ham steak, cut into 1/4" cubes
salt, to taste (minimal)
Ground black pepper, to taste
2 cups egg whites
2 oz (1 cup) finely shredded light swiss cheese



Preheat the broiler

Place a medium broiler safe nonstick skillet over medium heat.  Lightly coat the skillet with olive oil.  Add the onion, bell pepper, and ham and cook for 5-7 minutes, or until the onion and pepper are softened but now browned.  Season with salt and pepper (keep in mind that you will be adding ham & cheese, so you really won't need much salt).
Turn the heat to medium-high and pour the egg whites into the pan.  Stir the veggies and ham in the eggs until they are evently distributed and the eggs are slightly scrambled, 1-2 minutes.  Reduce the heat to medium.  Continue to cook, continuously sliding a spatula all around the sides of the frittata as far into the bottom as possible to lossen and gently lift the eggs slightly from the pan to prevent sticking, until the frittata is almost set but still runnin on top, 4-6 minutes.
Remove the pan from the heat and sprinkle the cheese evenly over the top.  Transfer the skillet into the oven and broil for 1-3 minutes, or until the cheese is melted and the egg is completely set.  Cut the frittata into 4 equal wedges and serve.


Makes 4 Servings

Nutritional Information per serving:

142 calories
22 g protein
7 g carbohydrates
2 g fat