This recipe is NOT safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"The best way to lose weight is to close your mouth - something very difficult for a politician. Or watch your food - just watch it, don’t eat it."
-Edward Koch, Politician
I like using leftovers and many of my recipes have ways to do this. You could use this same leftover filling on a pizza – it is quite yummy and, because it is freshly made, not really leftovers.
A good quality pan that is made with a slightly porous metal is one of the best non-stick pans you can buy. The iron skillet is an example. Aluminum is another good choice because it heats very evenly and is fairly responsive to changes in heat.
But pans like these have to be cured (see Iron Skillet). Pans made with porous metals such as iron or aluminum can oxidize while food is cooking and discolor foods cooked in them. This is more of a problem with a sauce that are acidic.
There are many excellent quality pots and pans with non-stick coatings. It used to be that only pans of lesser quality were coated, but now most of the better manufacturers make good quality non-stick pans.
Servings = 2 | Serving size =1/2 pie
Cooking Time = 45 Minutes
This recipe can be multiplied by 2.
This recipe also requires making Soft Corn Tacos
Leftovers are good. Wrap tightly after cooled and refrigerate. I like to make sandwiches from left over frittata. This requires using leftover filling from the Soft Corn Tacos.
|olive oil spray|
|1/2 medium||red onion|
|2 large||egg whites|
|fresh ground black pepper|
|2||serving corn taco filling|
|3 ounces||reduced fat Monterey jack cheese|
|2 Tbsp||fresh cilantro leaves|
Preheat the oven to 425°F.
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. Remove the onions to a plate and keep warm.
Whisk the eggs, egg whites, water, salt and pepper in a bowl until frothy.
Place the non-stick skillet over high heat and spray lightly with olive oil. Add the egg mixture and reduce the heat to medium. Simmer for about 2 minutes. Add the onions to the cooking eggs spreading them evenly across the top.
Spread the corn taco filling over the top of the onions and place the mixture in the oven.
Place in oven and cook for about 12 minutes. As the frittata begins to puff sprinkle the cilantro leaves over the top and then cover with the shredded Monterey jack cheese.
Cook for about 5 more minutes until the cheese is melted and the frittata has puffed.
Serving size = 1/2 pie
Servings = 2
Amount Per Serving
|Calories 435||Calories from Fat 174|
|% Daily Value|
|Total Fat 20g||30%|
|Saturated Fat 10g||49%|
|Monounsaturated Fat 6g|
|Trans Fat 0g|
|Total Carbohydrates 50g||17%|
|Dietary Fiber 7g||28%|
|Vitamin A 53%||Vitamin C 200%|
|Calcium 26%||Iron 11%|
|Vitamin K 50 mcg||Potassium 608 mg|
|Magnesium 83 mg|