Egg Safety Tips, Recipes, and Eggcetera


What’s not to love about the Easter Bunny season: baskets, flowers, breakfast, brunch, or even a weeknight dinner. You may already have all the ingredients in the refrigerator.

1/2 cup finely chopped onion
1/2 cup finely chopped green bell pepper
2 teaspoons olive or canola oil
Salt and pepper to taste
2 large eggs
1/2 cup egg substitute
1/2 cup shredded, reduced-fat Swiss or sharp cheddar cheese
Canola or olive oil cooking spray
1 large vine-ripened tomato, cut in half and then sliced (or 2 medium tomatoes)
1/2 teaspoon Italian seasoning (or any herb blend you like)

  • In a 9-inch nonstick skillet, cook the onion and bell pepper with salt and pepper to taste in 2 teaspoons oil over medium heat, stirring often, until pepper is tender (about 3 minutes).
  • In a mixing bowl, beat or whisk together eggs, egg substitute, and cheese. Add the bell pepper mixture and beat or whisk until well-combined.
  • Heat the 9-inch skillet again over medium heat.
  • When it’s hot, coat the pan generously with canola cooking spray and quickly pour in the egg mixture, distributing the bell pepper evenly. While it begins to cook, arrange tomato slices decoratively on top. Then, sprinkle 1/2 teaspoon of Italian seasoning on top.
  • Cover the skillet and cook without stirring for about 6 minutes, or until frittata is set and bottom is nicely brown.
  • If desired, broil under a preheated broiler, about 4 inches from the heat, for 2 minutes to lightly brown the top. Let cool in skillet for 5 minutes.
  • Slide onto a serving plate and cut into wedges. Serve warm or at room temperature.

Per serving: 270 calories, 22.5 g protein, 13.5 g carbohydrate, 14 g fat, 5 g saturated fat, 6 g monounsaturated fat, 2.4 g polyunsaturated fat, 228 mg cholesterol, 2.5 g fiber, 325 mg sodium. Calories from fat: 46%.