Eggs: 150g (3 large), Egg whites: 60g (2 large), Milk (low-fat): 30ml (2 tbsp), Ground flaxseed: 10g (1 tbsp), Bell pepper (red): 50g (1/2 small, diced), Spinach: 30g (1 cup, fresh, chopped), Cherry tomatoes: 50g (5 small, halved), Red onion: 30g (1/4 small, diced), Feta cheese: 30g (1/4 cup, crumbled), Olive oil: 5ml (1 tsp), Dried oregano: 1g (1/4 tsp), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp), Fresh parsley: 5g (1 tbsp, chopped, for garnish)
1. Preheat oven to 375°F (190°C). 2. In a bowl, whisk together 150g eggs, 60g egg whites, 30ml milk, 10g ground flaxseed, 1g dried oregano, 1g salt, and 1g black pepper. 3. Heat 5ml olive oil in an oven-safe skillet over medium heat. 4. Add 30g diced red onion and cook until softened, about 3 minutes. 5. Add 50g diced bell pepper and cook for 2 minutes. 6. Add 30g chopped spinach and cook until wilted, about 1 minute. 7. Add 50g halved cherry tomatoes and cook for 1 minute. 8. Pour the egg mixture over the vegetables in the skillet. 9. Sprinkle 30g crumbled feta cheese on top. 10. Cook for 3-4 minutes, until the edges start to set. 11. Transfer the skillet to the oven and bake for 10-12 minutes, until the frittata is set and slightly puffed. 12. Let cool for 5 minutes, then slice into wedges. 13. Garnish with 5g chopped fresh parsley before serving.
