Fiesta frittata

Serve with a fresh fruit, whole-wheat toast and a cup of fat-free milk for a balanced breakfast. Add 1/2 cup of your favorite lean meat if desired.

• Ingredients:
• 1/2 cup red bell peppers, diced
• 1/2 cup green bell peppers, diced
• 1 cup fresh spinach, chopped
• 1/3 cup cilantro, chopped
• 5 eggs
• 5 egg whites
• 1/2 cup 1% low-fat milk
• 1 cup low-fat cheddar cheese, shredded
• 1/2 teaspoon cumin
• 1/2 teaspoon garlic
• 1/8 teaspoon chili powder
• 1/2 teaspoon salt
• Canola oil non-stick cooking spray

Directions: Coat a medium-sized pan with non-stick cooking spray and set to medium-low heat. Add cilantro, onion, spinach and bell peppers and cook 5 minutes. Set aside. In a large bowl, combine eggs, egg whites, milk, cheese, cumin, salt, garlic, chili powder. Add sauteed vegetables and mix ingredients together. Coat standard pie dish with non-stick cooking spray. Pour egg mixture into pie dish. Bake at 350 degrees for 35 minutes or until well done. Nutritional information:

• Calories: 100
• Carbohydrates: 3 grams
• Dietary fiber: 1 gram
• Protein: 11 grams
• Total fat: 5 grams
• Saturated fat: 2 grams
• Sodium: 330 milligrams
• Preparation time: 5 minutes
• Cooking time: 40 minutes
• Number of servings: 8
• Serving size: 1/8 of frittata